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WEEK OF 6.30.25

29
Jun

WEEK OF 6.30.25

CROSSFIT EXPLODE

**10:00am Class Only 4th of July**

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 6.30.25 “THE PEDDLER”

BUILDER:

3 Rounds of:

15 Bench Press

15 Dips

15 Shoulder Press

METCON:

3 Rounds of:

21 Hang Clean n Jerk…95/65

27/21cal Bike

For Time

(15min Time Cap)

TUESDAY 7.1.25 “SKIN WALKER”

OLYMPIC:

7Ă—2 Hang Snatch High Pull

5Ă—1 Snatch

METCON:

10 Rounds of:

40 Double Unders

12 KB Swings…70/53

3 Wall Walks

For Time

(22min Time Cap)

WEDNESDAY 7.2.25 “HUSKY”

STRENGTH:

5min EMOM of:

2 Back Step Lunges

(Take barbell from rack)

METCON:

2 Rounds of:

40/30cal Ski

30m Burpee Broad Jump

30m Sled Push…270/225

40/30cal Row

60m Farmers Carry…70/53’s

400m Run

40 Wall Balls…20/14…10

2min Rest

For Time

(26min Time Cap)

THURSDAY 7.3.25 “PRIAPULIDA”

BUILDER:

3 Rounds of:

15 Barbell Bent Over Row

15 Strict Pull Ups

15 DB Lateral Raise

METCON:

E3MOM for 15min:

22/15cal Row

12 Toes to Bar (5 RMU or BMU)

For Slowest Round

FRIDAY 7.4.25 “BEAR ARMS”

**4th of July**

10:00am Class Only

With a partner, complete the following:

20min AMRAP up ladder of:

3 Bear Complex…95/65

3 Burpee Over Bar

3 Pull Ups

For Total Reps

(Up ladder= sets of 3,6,9,12,15,18,21…)

SATURDAY 7.5.25 “ICE CUBE”

10 Rounds of:

9/7cal Ski

7 Burpee Box Jumps…24/20”

5 Power Cleans…185/125

For Time

(25min Time Cap

SUNDAY 7.6.25 “ROX N ROLL”

HYROX:

5 Rounds of:

800m Run

(2) 40” Reverse Rope Sled Drag

30m Burpee Broad Jump

30m Walking Lunge

300m Row

For Time

(52min Time Cap)