WEEK OF 11.6.23
November 18th- “TRIPLES CLASSIC”- get yourself two buddies and have a blast competing in a couple of workouts here at Explode.
Register for the Triples Classic:
**PROGRAM NOTES**
We are continuing with the recovery, repair and a body building phase for one last week. After this week we will be getting strong again.
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 we go HEAVY
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 11.6.23 “FROZONE”
BUILDER:
3 Rounds of:
12 Strict Banded Chin Up
12 DB Bent Over Rows
12 Barbell Curls
METCON:
21…18…15…12 of:
Ski Cals (18…15…12…9)
Clean n Jerk…135/95
For Time
(15min Time Cap)
TUESDAY 11.7.23 “NIAGRA”
OLYMPIC:
5min EMOM of:
(3 Snatch Deadlifts, 1 Power Snatch, 1 OHS)
METCON:
E3MOM for 21min:
5 Snatch…155/105
7 Back Squat…155/105
15/12cal Row
For Slowest Round
WEDNESDAY 11.8.23 “HIGH FIVE”
BUILDER:
3 Rounds of:
12 DB Shoulder Press
12 Close Grip Bench Press
12 Barbell Back Step Lunge
METCON:
5 Rounds of:
5min AMRAP of:
Cash in- 12cal Run or 200m Run
8 DB Devils Press
18 Box Jump Overs
24 KB Swings
18 Knees to Chest
8 Wall Walks
For Total Reps
*1min Rest between AMRAPS
THURSDAY 11.9.23 “HIGGS BOSON”
OLYMPIC:
5min EMOM of:
(3 Clean grip Deadlifts, 1 Power Clean, 2 Front Squat)
METCON:
EMOM for 11min:
12/9cal Bike
Then:
EMOM for 11min:
12/9cal Row
For Slowest Round
FRIDAY 11.10.23 “DEATH STAR”
CORE VALUES:
12min AMRAP of:
1min Tuck hold (knees up, hanging from pull up bar)
1min Left Side Plank
1min Right Side Plank
1min Plank
METCON:
E4MOM for 20min:
12 Pull Ups (6 RMU)
12 Deadlifts…185/125
12 Burpee Over Bar
For Slowest Round
SATURDAY 11.11.23 “POUNDER”
HEAVY METCON- 8:30am and 9:30am
5 Rounds of:
12 S Arm DB Snatch…100/70
14 Bench Press…225/135
16 High Heavy Wall Balls…30/20…12/11
40’ Sled Rope Drag…315/270
For Time
SUNDAY 11.12.23 “REJUVENATE”
OLYMPIC- 8:30am:
7×1 Clean n Jerk Complex
(2 Hang Squat Clean, 1 Split Jerk)
7×1 Snatch Complex
(2 Hang Squat Snatch, 1 OHS)
ZONE 2- 9:30am:
3 Rounds of:
10min AMRAP of:
20cal Run
20/14cal Ski
20/14cal Row
80 Jump Rope
1min Rest
For Recovery