WEEK OF 8.12.24
**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 the 5th week of an 8 week cycle of Wendler 5,3,1.
Again, 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 8.12.24 “24/7”
WENDLER:
Back Squat
65% x 5
75% x 5
85% x 5 plus
METCON:
3 Rounds of:
24 Wall Balls…20/14…10
7 Clean n Jerks…155/105
24 Air Squats
24 Strict HSPU
24 Air Squats
24 Pull Ups
(22min Time Cap)
TUESDAY 8.13.24 “A TRAIN”
OLYMPIC:
5×2 High Hang Squat Snatch
5×1 Front Squat (2sec pause at depth) + Split Jerk
(2 Hang Cleans + 1 Jerk)
METCON:
E5MOM for 20min:
200m Run
12 Snatch…115/75
12 Burpee Over Bar
For Slowest Round
WEDNESDAY 8.14.24 “TYPE 2B”
WENDLER:
Bench Press
65% x 5
75% x 5
85% x 5 plus
METCON:
With a partner complete the following:
*or split reps in half for individual*
20 Rounds of:
10/8cal Bike
7 Burpee Box Jumps…20”
(Each partner completes a round before the next partner can start “you go, I go”)
Then:
5 Rounds of:
20 Toes to Bar
10 Devils Press
5 Wall Walks
(Partners split reps as needed)
Then:
1000m Ski
For Time
(33min Time)
THURSDAY 8.15.24 “WATER LOGGED”
OLYMPIC:
5×2 High Hang Squat Clean
5×1 Snatch Balance (2sec pause at depth)
METCON:
E3MOM for 24min:
25/20cal Row
For Slowest Round
FRIDAY 8.16.24 “SILVERBACK”
WENDLER:
Deadlift
65% x 5
75% x 5
85% x 5 plus
METCON:
34…21…13…8 of:
Deadlift…225/155
Ski Calories
Chest to Bar Pull Ups
For Time
(17min Time Cap)
SATURDAY 8.17.24 “PAYLOAD”
WENDLER:
Shoulder Press
65% x 5
75% x 5
85% x 5 plus
HEAVY METCON:
2 Rounds of:
9…7…5 of:
Power Clean…205/135
Front Squat…205/135
S2OH…205/135
3min Rest
For Time
SUNDAY 8.18.24 “TRIPLE ROX”
OLYMPIC:
9×1 Clean Jerk Complex
(1 Power Clean, 2 below knee hang Squat Clean, 1 Front Squat, 1 Split Jerk)
9×1 Snatch Complex
(1 Power Snatch, 2 below knee hang Squat Snatch, 2 OHS)
HYROX:
3 Rounds of:
1200m Run
30 Wall Balls
30m Sled Push…225/180
3min Rest then:
3 Rounds of:
500m Row
30m Burpee Broad Jump
3min Rest then:
3 Rounds of:
500m Ski
30m Farmers Carry
For Time
(45min Time Cap)