WEEK OF 7.10.23
**PROGRAM NOTES**
This weeks programming starts off with a couple hard hitting classic METCONs on Monday and Tuesday. Wednesday we back off of the heavy stuff and go for more consistency in moving.
This is also week 4 of 6 for MILE MASTERY. Two weeks left before we test our mile time once again. We will be continuing OLYMPIC on Tuesday and Thursday.
Don’t miss Thursday. It is all machines with a 1:1 work to rest ratio. Breathing heavy on Thursday will help buffer any soreness you may have from Monday and Tuesday.
FOLLOW the INSTAGRAM @crossfitexplode
See you all at the gym💪🏻
MONDAY 7.10.23 “HAIRY PALMS”
METCON:
21…15…9 of:
Thrusters…135/95
Ski Erg Calories
Strict HSPU…floor
Chest to Bar Pull Ups
For Time
(15min Time Cap)
MILE MASTERY:
4x400m
1min Rest between efforts
TUESDAY 7.11.23 “INFARCTION”
OLYMPIC:
5×2 High Hang Clean
3×2 Front Squat
METCON:
10 Rounds of:
5 Clean n Jerks…155/105
7 Burpee Box Jumps…24/20”
For Time
(20min Time Cap)
WEDNESDAY 7.12.23 “WALK OF SHAME”
METCON:
Every 8min for 24min:
60m Walking Lunge
40 KB Swings…(light)
20m HS Walk (sub- bear crawl)
20 Toes to Bar
5 Wall Walks
For Slowest Round
MILE MASTERY:
E2MOM for 14min:
200m Run
THURSDAY 7.13.23 “30 for 30”
OLYMPIC:
5×2 High Hang Squat Snatch
3×2 OHS
METCON:
EMOM for 30min:
Min 1- 15- :30sec AMRAP Bike Cals
Min 16-30- :30sec AMRAP Row Cals
For Total Calories
FRIDAY 7.14.23 “MUSCLE FARM”
CORE VALUES:
3 Rounds of:
1min AMRAP of “L Sit” (on paralettes or hanging from pull up bar)
1min AMRAP of DB Sit Ups
1min AMRAP of Grasshoppers
1min Rest
METCON:
Every 5min for 20min:
100 Double Unders
9 Ring Muscle Ups (sub- Chin Ups)
24 Heavy Wall Balls…30/20…10
For Time
SATURDAY 7.15.23 “O’DOYLE RULES”
HEAVY METCON:
400m Farmers Carry…70/53’s
400m Reverse Sled Drag…135/90
12 Rope Climbs
24 Snatch…185/125
For Time
SUNDAY 7.16.23 “DAHLI LAMA”
OLYMPIC- 8:30am:
7×1 CnJ Complex
(Complex= 2 Clean Pulls, 1 Power Clean)
7×1 Squat Complex
(Complex= 2 Snatch Pulls, 1 Squat Snatch)
ZONE 2- 9:30am:
8min AMRAP of Bike Calories
8min AMRAP of Ski Calories
8min AMRAP of 30m Shuttle Touch
8min AMRAP of 8 Burpee Box Step Ups, 8 Chin Ups
YOGA- 10:45am: