WEEK OF 11.27.23
**Save the date**
Explode Friendsgiving January 13th
**PROGRAM NOTES**
STRENGTH:
This will be week 3 of our 8 week cycle of Wendler 5,3,1.
Monday and Tuesdays METCON should be the ones you don’t want to miss. We try to make these tough enough to kick off the week without beating you up too much.
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 a HEAVY METCON
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 11.27.23 “MUSCLE FARM”
WENDLER:
Deadlift
75% x 5
85% x 3
95% x 1 plus
METCON:
27…21…15…9 of:
Bike Cals (21…15…9…6)
Chest to Bar Pull Ups
Deadlift…185/125
DB S2OH…50/35
For Time
(25min Time Cap)
TUESDAY 11.28.23 “SKI PATROL”
OLYMPIC:
7 x 1 High Hang Squat Snatch
7 x 1 Power Snatch
METCON:
E5MOM for 20min:
30 Wall Balls…20/14…11/10
8 Snatch…135/95
16/12cal Ski
For Slowest Round
WEDNESDAY 11.29.23 “SHUTTLE BUS”
WENDLER:
BENCH PRESS
75% x 5
85% x 3
95% x 1 plus
METCON:
10min AMRAP of:
20 DB Thrusters
30m S Arm DB OH Walking Lunge
30 S Arm DB Snatch
30 Sit Ups
30 Burpee onto plate
30 Knees to Chest
2min Rest Then:
12min AMRAP of:
THE SAME MOVEMENTS AND REPS
For Total Reps
**E2MOM (3) 30m Shuttle Touch
THURSDAY 11.30.23 “WHOLE HEARTED”
OLYMPIC:
7×1 High Hang Squat Clean
7×1 Power Clean
METCON:
12 Rounds of:
:40sec AMRAP Calorie Row
:20sec Rest
Then
8 Rounds of:
:40sec AMRAP Calorie Bike
:20sec Rest
For Total Calories
FRIDAY 12.1.23 “DEVIL DOG”
WENDLER:
BACK SQUAT
75% x 5
85% x 3
95% x 1 plus
METCON:
E4MOM for 24min:
12 Devils Press…50/35’s
12 Box Jump Overs…24/20”
12 Pull Ups (sub- 6 RMU)
For Slowest Round
SATURDAY 12.2.23 “CABOOSE”
WENDLER:
SHOULDER PRESS
75% x 5
85% x 3
95% x 1 plus
METCON:
11 Rounds of:
6 Back Squat…225/155
(2) 40’ Rope Sled Pull…315/225
For Time
SUNDAY 12.3.23 “HYROX MINI”
OLYMPIC- 8:30am:
7×1 Clean n Jerk Complex
(2 Squat Clean, 1 Hang Squat Clean, 1 Jerk)
7×1 Snatch Complex
(2 Squat Snatch, 1 Hang Squat Snatch)
ZONE 2- 9:30am:
1000m Row
400m Run
1000m Ski
400m Run
60m Sled Push
400m Run
60m Farmers Carry
400m Run
60m Walking Lunge
400m Run
60 Wall Balls
400m Run
For Recovery