WEEK OF 7.17.23

**PROGRAM NOTES**

This weeks per usual we are starting off with a couple of tough METCONs on Monday and Tuesday. 

Wednesdays are a day to just move without heavy weights or a barbell. 

Thursday are great for recovery and tapping into that extra lung capacity.

This is week 5 of 6 for MILE MASTERY. Next week on Monday we will be retesting our mile times to see if we’ve improved. 

Following the end of MILE MASTERY we will do 2 weeks of BUILDER to strengthen connective tissue before jumping back into an 8 week cycle of WENDLER 5,3,1.

FOLLOW the INSTAGRAM @crossfitexplode 

See you all at the gym

MONDAY 7.17.23 “KNUCKLE DRAGGER”

METCON:

5 Rounds of:

6 OHS…155/105

8 Chest to Bar Pull Ups

then:

3 Rounds of:

12 Back Squats…155/105

8 Chest to Bar Pull Ups

For Time

(16min Time Cap)

MILE MASTERY:

1200m Run

2min Rest then:

400m Sprint

TUESDAY 7.18.23 “POWER OUTAGE”

OLYMPIC:

7×2 Clean Complex

(Complex= 1 Power Clean, 1 Front Squat, 1 High Hang Squat Clean)

METCON:

27…21…15…9 of:

Power Cleans…135/95

Heavy Wall Balls…30/20…10

HSPU…floor

For Time

(15min Time Cap)

WEDNESDAY 7.19.23 “DUMPSTER FIRE”

METCON:

2 Rounds of:

10min AMRAP of:

120m Reverse Sled Drag

24 DB Devils Press

48 Box Jumps

*remainder of 10min Max 10m HS Walk or Row Calories

2min Rest

For total Calories or meters HS Walked

MILE MASTERY:

E4MOM for 20min:

1st 4min- 400m Slow

2nd 4min- 400m Sprint

(Last one will be Slow)

THURSDAY 7.20.23 “RESUSCITATION”

OLYMPIC:

7×2 Snatch Complex

(Complex= 1 Power Snatch, 1 OHS (2sec pause at depth) 1 High Hang Squat Snatch)

METCON:

50…40…30…20 of:

Ski Erg Cals

Bike Cals

For Time

(18min Time Cap)

FRIDAY 7.21.23 “THE TRICKSTER”

CORE VALUES:

1min AMRAP of “V Ups”

1min Rt Side Plank

1min Lf Side Plank

1min

METCON:

Every 3min for 21min:

7 Burpee Ring Touch

5 Ring Muscle Ups (sub- heavy chin ups)

50 Double Unders

For Time

SATURDAY 7.22.23 “ALPHA DOG”

HEAVY METCON:

4 Rounds of:

8 Bench Press…225/135

13 S Arm KB Hang Snatch…70/53

21 S KB Squats…70/53

For Time

SUNDAY 7.23.23 “REPLENISH”

OLYMPIC- 8:30am:

5×3 Split Jerk

5×3 Snatch Balance

3×1 Squat Snatch

ZONE 2- 9:30am:

15min AMRAP of Ski Meters

15min AMRAP of Row Meters

15min AMRAP of 200m Run

YOGA- 10:45am: