WEEK OF 5.20.24
**IMPORTANT DATES**
-No CLASSES 5/26
NEXT MONDAY “MURPH”!!
-10:00am Kickoff with BBQ to follow.
-Sign up sheet on the whiteboard for food items
-Friends and family are WELCOME!!
**PROGRAM NOTES**
This week we will be doing our OLYMPIC work on Monday and Tuesday.
MILE MASTERY ends after this week. We are retesting our 1mile Run on Thursday before our interval work.
CORE VALUES will still be on Friday.
As always, ALL workouts are INFINITELY SCALABLE. Scaling should be a consideration for everybody in any workout.
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 5.20.24 “MURPH MAKER”
OLYMPIC:
5×1 Snatch High Pull
5×1 Heavy Snatch
METCON:
5…4…3…2…1 of:
“CINDY” Rounds
(Starting with and after each set…400m Run)
For Time
(28min Time Cap)
TUESDAY 5.21.24 “UNBROKEN”
OLYMPIC:
5×1 Clean High Pull
5×1 Heavy Clean n Jerk
METCON:
5 Rounds of:
9 Power Cleans…155/105
15 Back Squat…155/105
21 HSPU…25’s
1min Rest
For Time
(21min Time Cap)
WEDNESDAY 5.22.24 “THE SKINNY”
METCON:
15 Rounds of:
10m Sled Push (ski ergs to the rig)
7 Toes to Bar
5 Burpee Bar Touch
10m Sled Push (rig to the ski ergs)
9 S Arm KB Hang Snatch
For Time
(32min Time Cap)
MILE MASTERY:
1…2…3…2…1min AMRAP of
Calorie Run
(1min Rest after each run)
THURSDAY 5.23.24 “HAM”
MILE MASTERY:
1mile Run (retest)
METCON:
E2MOM for 12min:
:45sec AMRAP of Ski Cals
Then:
E2MOM for 12min:
:45sec AMRAP of Bike Calories
For Total Calories
FRIDAY 5.24.24 “BARNACLE BILL”
CORE VALUES:
4 Rounds of:
1min Rt Side Plank
1min Lf Side Plank
20 DB Sit Ups
(12min Time Cap)
METCON:
6 Rounds of:
10 Snatch…135/95
8 Burpee Over Bar
24/19cal Row
For Time
(22min Time Cap)
SATURDAY 5.25.24 “CRITICAL MASS”
METCON:
Every 8min For 24min:
(4) 40’ Rope Sled Drag…315/225
30 Goblet Squats…70/53
20 KB Swings…70/53
For Slowest Round
SUNDAY 5.19.24
**NO CLASSES**