WEEK OF 11.13.23
Saturday November 18th- “TRIPLES CLASSIC”- get yourself two buddies and have a blast competing in a couple of workouts here at Explode.
There is a sign up sheet at the gym if you would like to volunteer.
Register for the Triples Classic:
**PROGRAM NOTES**
TIME TO GET STRONG!!!
We will be beginning another 8 week cycle of Wendler 5,3,1.
Monday and Tuesdays METCON will still be two of the tougher workouts of the week.
Wednesday’s METCON is always a mash up of several things. Keep it light and just keep moving. The intensity shouldn’t be too high on Wednesday.
Thursdays METCON is always good to improve VO2 Max Thresholds without beating up soft tissues which would require more rest.
Friday is another tough METCON to send you off into the weekend.
Saturday is the Triples Classic
Sunday is Olympic followed by Zone 2
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 11.13.23 “VITRUVIAN”
WENDLER:
Deadlift
65% x 5
75% x 5
85% x 5 plus
METCON:
21…18…15…12 of:
Toes to Bar
Clean n Jerk…135/95
Ski Calories (18…15…12…9)
For Time
(19min Time Cap)
TUESDAY 11.14.23 “CHOKING HAZZARD”
OLYMPIC:
5 x 1 Snatch High Pull
5 x 1 Snatch Complex
(1 Power Snatch, 1 Squat Snatch, 1 OHS)
METCON:
E4MOM for 20min:
60m Sled Push…180/135
21 HSPU…floor
16 S Arm KB Hang Snatch…70/53
For Slowest Round
WEDNESDAY 11.15.23 “DOUBLE DUTCH”
WENDLER:
BENCH PRESS
65% x 5
75% x 5
85% x 5 plus
METCON:
10-1 of:
Devils Press
Box Jump Overs
Then:
3 Rounds of:
75 Double Unders
5 Wall Walks
30m Walking Lunge
40 DB Bench Press
400m Run
For Time
(28min Time Cap)
THURSDAY 11.16.23 “PEER PRESSURE”
OLYMPIC:
5 x 1 Clean Grip High Pull
5 x 1 CnJ Complex
(1 Power Clean, 1 Squat Clean, 1 Jerk)
METCON:
E3MOM for 12min:
1min AMRAP Bike Calories
Then:
E3MOM for 9min:
1min AMRAP Row Calories
For Total Calories
FRIDAY 11.17.23 “BUBBLE GUTS”
WENDLER:
BACK SQUAT
65% x 5
75% x 5
85% x 5 plus
METCON:
5 Rounds of:
22 DB Sit Ups…35/25
20 Back Squat…115/75
18 Pull Ups
For Time
(22min Time Cap
SATURDAY 11.18.23 TRIPLES CLASSIC
***NO CLASSES TODAY***
SUNDAY 11.19.23 “NUCLEUS ACCUMBENS”
OLYMPIC- 8:30am:
7×1 Clean n Jerk Complex
(1 High Hang Squat Clean, 1 Power Clean, 1 Jerk)
7×1 Snatch Complex
(1 High Hang Squat Snatch, 1 Power Snatch)
ZONE 2- 9:30am:
40min AMRAP of:
100 Box Step Ups
100/80cal Ski
100/80cal Row
For Recovery