WEEK OF 3.10.25
***NEW CLASS ADDED***
Thursday 7pm HYROX Prep
My goal in programming and your goal as an athlete should always align under the concept of CONSISTENCY. Workout and train always with the intention that it is better to train tomorrow than it is to win today.
If you ever have any questions about programming and our intentions, please reach out.
FOLLOW the INSTAGRAM @crossfitexplode
See you all at the gym💪🏻
MONDAY 3.10.24 “SPEAL VS KHALIPA”
STRENGTH:
E3MOM for 12min:
8 Back Squats
4 Weighted Pull Ups
8 DB Bench Press
METCON:
1-10 of:
Clean n Jerk…155/105
(1 Round of “Cindy” after each set)
For Time
(20min Time Cap)
TUESDAY 3.11.25 “CHECK ENGINE”
OLYMPIC:
5Ă—1 Snatch
(Work up to a single rep at 90%)
METCON:
5 Rounds of:
11 Snatch…135/95
11 Burpee Box Jump Overs…24/20”
11 Chin Ups
For Time
(21min Time Cap)
WEDNESDAY 3.12.25 “BURDEN”
STRENGTH:
E3MOM for 12min:
8 Deadlift
4 Shoulder Press
8 S Arm DB Row
METCON:
E3MOM for 21min:
15/11cal Ski
10m Sled Push
11 Toes to Bar
10m Sled Push
For Slowest Round
THURSDAY 3.13.25 “AUTOPHAGY”
OLYMPIC:
5Ă—1 Clean n Jerk
(Work up to a single rep at 90%)
METCON:
E2MOM for 12min:
:30sec AMRAP Calorie Row
Then:
E2MOM for 12min:
:30sec AMRAP Calorie Bike
For Total Calories
HYROX:
1000m Run
1000m Row
1000M Run
200m Farmers Carry…53/35
1000m Run
100m Walking lunge…44/22
1000m Run
100 Wall Balls…14/10…0/9
(40min Time Cap)
FRIDAY 3.14.25 “25.3”
METCON:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts…225/155
5 wall walks
25 cleans…135/85
5 wall walks
25 snatches…95/65
5 wall walks
50-calorie row
For Time
(20min Time Cap)
CORE VALUES:
9min EMOM of:
Min1- AMRAP of Russain Twists
Min2- AMRAP of DB Sit Ups
Min3- AMRAP of Strict Knees to Chest
METCON:
OPEN 25.3 TBA
SATURDAY 3.15.25 “BAG MAN”
METCON:
E5MOM for 30min:
60m Sandbag Carry…blue/red
5 Sandbag Cleans…blue/red
60m Alt DB Waiter Walk…70/50’s
15 Heavy Wall Balls
For Slowest Round
SUNDAY 3.16.25 “PARTY ROX”
HYROX:
10 Rounds of:
400m Run
30m Burpee Broad Jump
20 Wall Balls
For Time
(55min Time Cap)