WEEK OF 6.26.23
**PROGRAM NOTES**
This is week 2 of MILE MASTERY. Along with MILE MASTERY we will still be continuing OLYMPIC on Tuesday and Thursday. The METCON on MILE MASTERY days will be slightly shorter in duration. After week 6 of MILE MASTERY we will get back into another cycle of WENDLER 5,3,1.
FOLLOW the INSTAGRAM @crossfitexplode
SEE YOU ALL AT THE GYM.
MONDAY 6.26.23 “FRESH BREATH”
METCON:
5 Rounds of:
15 Snatches…95/65
15 Back Squats…95/65
15 Pull Ups
For Time
(14min Time Cap)
MILE MASTERY:
E2MOM for 10min:
200m Run
TUESDAY 6.27.23 “BAKERS DOZEN”
OLYMPIC:
7×2 Hang Clean
5×1 Squat Clean (2sec pause at bottom of squat)
METCON:
3 Rounds of:
12 Clean n Jerks…155/105
12 Strict HSPU
12/8cal Bike
12 Toes to Bar
For Time
(15min Time Cap)
WEDNESDAY 6.28.23 “TUNER”
METCON:
E10MOM for 20min:
120m Sled Push…135/90
40 Wall Balls
120m DB Waiter Walk (one hand up, one down)
40 S Arm DB Clean n Jerk
-remainder of 10min Ski Erg calories
For Total Reps
MILE MASTERY:
800m Run
1min Rest
600m Run
1min Rest
400m Run
THURSDAY 6.29.23 “ACCELERANT”
OLYMPIC:
7×2 Hang Power Snatch
5×1 Hang Squat Snatch (2sec pause at bottom of squat)
METCON:
EMOM for 21min:
Min 1- 15/11cal Bike
Min 2- 20/16cal Row
Min 3- REST
FRIDAY 6.30.23 “RING BEARER”
CORE VALUES:
9min AMRAP of:
18 V Ups
18 DB Sit Ups
18 Med Ball Knees to Chest
Every 3min 1min Plank
METCON:
10 Rounds of:
4 Ring Muscle Ups (sub- chin up or BMU)
6 Burpee Box Jumps
30 Double Unders
For Time
(20min Time Cap)
SATURDAY 7.1.23 “CLEAN FREAK”
HEAVY METCON:
E4MOM for 20min:
Min 1- 3 Rope Climbs
Min 2- 5 Power Cleans
Min 3- 10 Burpee Over Bar
Min 4- Rest
*increase Clean weights each round 135/95, 155/105, 185/125, 205/145, 225/155
SUNDAY 7.2.23 “BOUNCING BETTY”
OLYMPIC- 8:30am:
3×1 CnJ Complex
(Complex= 3 Deadlifts, 2 Hang Squat Cleans, 1 Split Jerk)
3×1 Snatch Complex
(Complex= 2 Power Snatch, 5 OHS)
ZONE 2- 9:30am:
16min EMOM of 100m Run
16min EMOM of 10/7cal Bike
8min EMOM of Single Unders
YOGA- 10:45am: