WEEK OF 7.3.23

**PROGRAM NOTES**

7.3.23 Monday- Normal Schedule

7.4.23 Tuesday- 10am Class Only

7.5.23 Wednesday- Normal Schedule

This is week 3 of 6 for MILE MASTERY. Along with MILE MASTERY we will be continuing OLYMPIC on Tuesday and Thursday. Following week 6 of MILE MASTERY we will get back into another cycle of WENDLER 5,3,1.

FOLLOW the INSTAGRAM @crossfitexplode 

STAY JACKED

MONDAY 7.3.23 “ROW JAMS”

METCON:

4 Rounds of:

4min AMRAP of:

60m Sled Push…180/135

21 HSPU

21 S Arm KB Hang Snatch…70/53

Max Cal Row with remainder of 4min

2min Rest

For Total Calories

MILE MASTERY:

9min EMOM of:

100m Run

TUESDAY 7.4.23 “BEAR ARMS”

***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…)

WEDNESDAY 7.5.23 “SHOULDER SHOTS”

METCON:

25 Rounds of:

5 Wall Balls

2 Shoot Throughs

For Time

(18min Time Cap)

MILE MASTERY:

1200m Run

2min Rest

400m Run

THURSDAY 7.6.23 “NUTS N BOLTS”

OLYMPIC:

5×2 Squat Snatch

5×2 Clean n Jerk

METCON:

EMOM for 22min:

Min 1- 11- :20sec AMRAP Bike Cals

Min 12-22-  :30sec AMRAP Row Cals

For Total Calories

FRIDAY 7.7.23 “HIGH TECH”

CORE VALUES:

10 Rounds of:

:30sec Plank

8 “V” Ups

8 Grasshoppers

METCON:

Every 4min for 20min:

7 Bar Muscle Ups (sub- chin up)

7 Sandbag to Shoulder

50 Double Unders

For Time

SATURDAY 7.8.23 “EIGHT BALL”

HEAVY METCON:

8 Rounds of:

8 Snatch…135/95

8 OHS…135/95 (sub- Back Squat)

200m Run

For Time

SUNDAY 7.9.23 “SIXTH MAN”

OLYMPIC- 8:30am:

7×1 CnJ Complex

(Complex= 2 High Hang Squat Cleans, 1 Split Jerk)

7×1 High Hang Squat Snatch

ZONE 2- 9:30am:

Every 6min for 36min:

1st 6min- 80/60cal Ski

2nd 6min- 800m Run

3rd 6min- 35 Burpee Bar Touch

YOGA- 10:45am: