WEEK OF 8.21.23
**PROGRAM NOTES**
This is the third 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 8.21.23 “EATER”
WENDLER:
Back Squat
75% x 5
85% x 3
95% x 1 plus
METCON:
8 Rounds of:
9 Ski Cals
9 OHS…135/95
9 Chest to Bar Pull Ups
For Time
(17min Time Cap)
TUESDAY 8.22.23 “FIRST 15”
OLYMPIC:
5×2 Snatch High Pull
3×2 Squat Snatch
METCON:
3 Rounds of:
15 Power Cleans…155/105
15 Strict HSPU
15 Toes to Bar
For Time
(15min Time Cap)
WEDNESDAY 8.23.23 “MASH UP”
WENDLER:
Bench Press
75% x 5
85% x 3
95% x 1 plus
METCON:
0:00-22min:
8 Rounds of:
12/9cal Ski
10m Bear Crawl (sub HS Walk)
12 KB Swings
10m Walking Lunge
22min-36min:
5 Rounds of:
15 Burpee Box jumps
200m Run
THURSDAY 8.24.23 “MECHANICAL ADVANTAGE”
OLYMPIC:
5×2 Clean High Pull
3×2 Squat Clean
METCON:
E3MOM for 24min:
ODD Min- 32/25cal Bike
EVEN Min- 40/32cal Row
For Slowest Round
FRIDAY 8.25.23 “SKILL VOL.”
WENDLER:
Deadlift
75% x 5
85% x 3
95% x 1 plus
METCON:
21…15…9 of:
Ring Muscle Ups (sub- heavy chin ups)
Burpee Box Jumps…24/20”
For Time
(14min Time Cap)
SATURDAY 8.26.23 “T CELLS”
WENDLER:
Shoulder Press
75% x 5
85% x 3
95% x 1 plus
HEAVY METCON:
Every 5min for 25min of:
40’ Sled Rope Pull…315/270
12 Thrusters…155/105
25/20cal Bike
For Time
SUNDAY 8.27.23 “TRIAD”
OLYMPIC- 8:30am:
5×5 Below the Knee Hang Squat Snatch
5×5 Below the Knee Hang Power Clean
ZONE 2- 9:30am:
10 Rounds of:
200m Run
250m Row
250m Ski
For Recovery
YOGA- 10:45am: