WEEK OF 8.14.23

**PROGRAM NOTES**

This is the second week of our 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. 

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 8.14.23 “COMPLICATED”

WENDLER:

Back Squat

70% x 3

80% x 3

90% x 3 plus

METCON:

2 Rounds of:

18…12…6 of:

S2OH…135/95

Power Clean…135/95

Front Squat…135/95

Chest to Bar Pull Ups

2min Rest

For Time

(17min Time Cap)

TUESDAY 8.15.23 “SCHLITZ CREEK”

OLYMPIC:

5×2 Snatch High Pull

3×2 Squat Snatch

METCON:

E4MOM for 20min of:

9 Snatches…135/95

6 Burpee Over Bar

18/14cal Row

For Slowest Round

WEDNESDAY 8.16.23 “HAZARD PAY”

WENDLER:

Bench Press

70% x 3

80% x 3

90% x 3 plus

METCON:

25 Rounds of:

(2) 30m Shuttle Touches

3 Burpee Onto Plate

5 KB SDLHP’s

7 Jumping Air Squats

For Time

(19min Time Cap)

THURSDAY 8.17.23 “DOUBLE STACK”

OLYMPIC:

5×2 Clean High Pull

3×2 Squat Clean

METCON:

E2MOM for 24min:

First 2min- 120m Sled Push…135/90

Second 2min- 20/16 Bike Cals

For Slowest Round

FRIDAY 8.18.23 “ARM N HAMMER”

WENDLER:

Deadlift

70% x 3

80% x 3

90% x 3 plus

METCON:

7 Rounds of:

6 S Arm DB Snatch…70/50

5 Ring Muscle Ups (sub- heavy chin ups)

For Time

(14min Time Cap)

SATURDAY 8.19.23 “JACKED N TAN”

WENDLER:

Shoulder Press

70% x 3

80% x 3

90% x 3 plus

HEAVY METCON:

10 Rounds of:

6 Bench Press…185/115

6 Power Cleans…185/125

Then:

200m Sled Push…180/135

400m Farmers Carry…70/50

For Time

SUNDAY 8.20.23 “SUNDAYS BEST”

OLYMPIC- 8:30am:

7×1 Low Hang Power Snatch

7×1 High Hang Squat Clean

ZONE 2- 9:30am:

2 Rounds of: 

17min AMRAP of:

400m Run

200m Sled Push…(light)

500m Ski

1mile Bike

1000m Row

2min Rest

For Recovery

YOGA- 10:45am: