WEEK OF 3.17.25
***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 3.17.24 “WHEEL TIME”
STRENGTH:
E3MOM for 12min:
8 Shoulder Press
4 Bench Press
8 Weighted Dips
METCON:
E4MOM for 24min:
21/17cal Bike
(2) “Cindy” Rounds
For Slowest Round
TUESDAY 3.18.25 “PIKEY”
OLYMPIC:
5Ă—1 Power Snatch
(Work up to a single rep at 90%)
METCON:
11 Rounds of:
5 Snatch…155/105
7 Burpee Over Bar
For Time
(15min Time Cap)
WEDNESDAY 3.19.25 “
STRENGTH:
E3MOM for 12min:
8 Sumo Deadlift
4 Weighted Pull Ups
8 Barbell Bent Over Row
METCON:
3 Rounds of:
45/36cal Ski
30 HSPU…floor
24 DB Hang Squat Clean…50/35’s
1min Rest
For Time
(23min Time Cap)
THURSDAY 3.20.25 “WET WILLY
STRENGTH:
E3MOM for 12min:
8 Front Box Squats
4 Walking Barbell Lunge
8 Bulgarian Split Squat
METCON:
E2MOM for 24min:
:45sec AMRAP Meter Row
For Total Meters
HYROX:
1000M Run
1000M Ski
1000M Run
50M Sled Push…337/225
1000M Run
50M Sled Pull…225/180
1000M Run
80M Burpee Broad Jump
(40min Time Cap)
FRIDAY 3.21.25 “THE BULLY”
CORE VALUES:
9min EMOM of:
Min1- AMRAP of Russain Twists
Min2- AMRAP of DB Sit Ups
Min3- AMRAP of Strict Knees to Chest
METCON:
E7MOM for 21min:
(5) 40’ Rope Sled Drag…225/180
15 Burpee Box Jump Over…24/20”
15 Chest to Bar Pull Ups
400m Run
For Slowest Round
SATURDAY 3.22.25 “THE PURGE”
METCON:
With a partner:
75 G.I. Janes (partners split reps)
100/80cal Bike (partners split reps)
400m Sled Push…180/135 (partners take turns)
For Time
(40min Time Cap)
SUNDAY 3.23.25 “SKIPPING ROX”
HYROX:
2 Rounds of:
1200m Run
60m Burpee Broad Jump
50 Wall Balls
1200m Run
500m Row
500m Ski
1200m Run
For Time
(45min Time Cap)