WEEK OF 6.19.23
**PROGRAM NOTES**
Ready to PR your mile time!?
For this week’s programming we begin another Round of MILE MASTERY. We start with a 1 mile baseline test 6/19 and will be spending 6 weeks slowly building in consistency and intensity until a final 1 mile test. Along with OLYMPIC Tuesday and Thursday MILE MASTERY will be on Monday, Wednesday and sprinkled into Sundays ZONE 2. The METCON on MILE MASTERY days will be slightly shorter in duration.
Also, if you want to be “in the know” FOLLOW US ON INSTAGRAM @crossfitexplode
SEE YOU ALL AT THE GYM.
MONDAY 6.19.23 “RED DEVIL”
MILE MASTERY:
1 MILE RUN (baseline)
METCON:
E4MOM 12min:
21 Chest to Bar Pull Ups
15 Burpee Box Jumps…24/20”
9 Snatches…155/105
For Slowest Round
TUESDAY 6.20.23 “AXE MURDERER”
OLYMPIC:
5×3 Power Clean
7×1 Front Squat (2sec pause) + Split Jerk
METCON:
2 Rounds of:
27 Clean n Jerks…135/95
27 Back Squats…135/95
2min Rest
For Time
(13min Time Cap)
WEDNESDAY 6.21.23 “COTTON MOUTH”
METCON:
20min AMRAP of:
120m Reverse Sled Drag (heavy)
30 Shoot Throughs
30 KB SDLHP
30 Toes to Bar
30m Single DB OH Walking Lunge
30 DB Snatches
For Total Reps
MILE MASTERY:
E2MOM 16min:
200m jog (150m on treadmill)
THURSDAY 6.22.23 “PATCH ADAMS”
OLYMPIC:
5×3 Power Snatch
7×1 Snatch Balance (2sec pause at depth)
METCON:
E2MOM for 28min:
1st 2min- 24/18cal Ski
2nd 2min- 30/24cal Row
For Slowest Round
FRIDAY 6.23.23 “SKIPPY”
CORE VALUES:
5 Rounds of:
18 V Ups
18 Lateral Med Ball Toss at the wall
METCON:
E7MOM for 21min:
13 Ring Muscle Ups (sub- chin up or BMU)
39/31cal Bike
100 Double Unders
For Slowest Round
SATURDAY 6.24.23 “BALL BUSTER”
HEAVY METCON:
5 Rounds of:
5min AMRAP of:
25 Heavy Wall Balls
20 Bench Press…185/115
10 Snatch…185/125
2min Rest
For Total Reps
SUNDAY 6.25.23 “10th PLANET”
OLYMPIC- 8:30am:
5×1 CnJ Complex
(Complex= 2 Power Cleans, 1 Squat Clean, 1 Split Jerk)
5×1 Snatch Complex
(Complex= 2 Power Snatch, 2 Hang Squat Snatch)
ZONE 2- 9:30am:
10min AMRAP of Ski
10min AMRAP of Bike
10min AMRAP of Row
10min AMRAP of 200m Jog
YOGA- 10:45am: