WEEK OF 7.22.24
**PROGRAM NOTES**
This is the second week of an 8 week cycle of Wendler 5,3,1. Different from past cycles of Wendler we will be using 4 days a week (Monday, Wednesday, Friday and Saturday). This particular strength program fits hand-in-hand really well with our regularly scheduled class METCON. Wendler has eloquently planned for progression and intensity without too much volume. With consistency and proper execution, we will absolutely get strong after these next 8 weeks. Remember, the most important part of Wendler is the AMRAP for the final set.
We will be continuing our OLYMPIC LIFTING microsessions on Tuesday and Thursday with a full session on Sundays at 8:30am.
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 7.22.24 “EQUILIBRIUM”
WENDLER:
Back Squat
70% x 3
80% x 3
90% x 3 plus
METCON:
21…18…15…12…9 of:
S2OH…115/75
Back Squats…115/75
Toes to Bar
For Time
(15min Time Cap)
TUESDAY 7.23.24 “FRONTAL PLANE”
OLYMPIC:
EMOM for 7min:
2 Squat Cleans
METCON:
7 Rounds of:
11 Snatch…115/75
11 HSPU
11 Lateral Jumps over Bar
For Time
(14min Time Cap)
WEDNESDAY 7.24.24 “DYNAMIC DUO”
WENDLER:
Bench Press
70% x 3
80% x 3
90% x 3 plus
METCON:
With a partner complete the following:
*or split reps in half for individual*
4 Rounds of:
20 Burpee Bar Touch
30 Toes to Bar
20m Walking Lunge
2min Rest then:
16 Rounds (8 Rounds each) of:
*one partner completes a round then the next goes*
9 DB Thrusters…50/35’s
300/250m Row
For Time
THURSDAY 7.25.24 “RUSH HOUR”
OLYMPIC:
EMOM for 7min:
2 Hang Squat Snatch
METCON:
E5MOM for 25min:
30/24cal Ski
25/19cal Bike
For Slowest Round
FRIDAY 7.26.24 “DEAD WRONG”
WENDLER:
Deadlift
70% x 3
80% x 3
90% x 3 plus
METCON:
5 Rounds of:
12 Deadlifts…225/155
6 Ring Muscle Ups (sub- 12 Chin Ups)
24/19cal Row
1min Rest
For Time
(23min Time Cap)
SATURDAY 7.27.24 “ANACONDA”
WENDLER:
Shoulder Press
70% x 3
80% x 3
90% x 3 plus
HEAVY METCON:
E7MOM for 21min:
21 Bench Press…225/155
Then:
4 Rounds of:
40’ Sled Rope Drag…270/180
40’ Sled Push…270/180
For Slowest Round
SUNDAY 7.28.24 “VOMITORIUM”
OLYMPIC:
5Ă—2 High Hang Squat Clean
7×1 Power Clean n Jerk
7Ă—1 Squat Snatch
HYROX:
18-1 of:
Burpee Broad Jump
(400m after each set)
For Time
(48min Time Cap)