WEEK OF 7.29.24
**PROGRAM NOTES**
New to the weekly program is a partner workout on Wednesdays. You can choose to do the workout with a partner or get after it on your own!
This is also the third 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 7.29.24 “HANDLE BARS”
WENDLER:
Back Squat
75% x 5
85% x 3
95% x 1 plus
METCON:
21…18…15…12…9 of:
Snatch…115/75
Bike Cals (18…15…12…9…6)
Chest to Bar Pull Ups
For Time
(15min Time Cap)
TUESDAY 7.30.24 “MONSTER BALL”
OLYMPIC:
EMOM for 7min:
1 Clean High Pull, 1 Power Clean, 1 Squat Clean, 1 Split Jerk
METCON:
10 Rounds of:
3 Burpee Over Bar
6 Clean n Jerk…135/95
12 Wall Ball…20/14…10
For Time
(18min Time Cap)
WEDNESDAY 7.31.24 “BUDDY SYSTEM”
WENDLER:
Bench Press
75% x 5
85% x 3
95% x 1 plus
METCON:
With a partner complete the following:
*or split reps in half for individual*
100 Burpee Box Jumps
150 DB S Arm Hang Snatch
60m DB Walking Lunge
(Both partners lunge at the same time. Both partners have one DB)
60 Toes to Bar
800m Med Ball Run
(Both partners run at the same time. One med ball to share)
For Time
THURSDAY 8.1.24 “NO HOLDS BARRED”
OLYMPIC:
EMOM for 7min:
1 Snatch High Pull, 1 Power Snatch, 1 Squat Snatch
METCON:
E4MOM for 12min:
30/24cal Row
Then E4MOM for 12min:
30/24cal Bike
For Slowest Round
*This is only 3 rounds each machine. Don’t pace!
FRIDAY 8.2.24 “DEATH RAY”
WENDLER:
Deadlift
75% x 5
85% x 3
95% x 1 plus
METCON:
E2MOM for 18min:
7 Deadlifts…225/155
14/11cal Ski
For Slowest Round
SATURDAY 8.3.24 “OLD SCHOOL”
WENDLER:
Shoulder Press
75% x 5
85% x 3
95 % x 1 plus
HEAVY METCON:
4 Rounds of:
20 Thrusters…95/65
90m Sled Push…135/90
90m OH Barbell Carry…95/65
20 Pull Ups (sub- 8 RMU)
For Time
SUNDAY 8.4.24 “TRI ROX”
OLYMPIC:
9min EMOM of 2 Snatch Balance
9min EMOM of 2 High Hang Squat Clean + 1 Push Press
HYROX:
3 Rounds of:
1mile Run
500m Row
500m Ski
90m Sled Push
For Time
(46min Time Cap)