WEEK OF 8.28.23

***10:00am Class Only Labor Day 9/4/23***

**PROGRAM NOTES**

This is the 4th week of our 8 week cycle of Wendler 5,3,1. This week we will be bringing the loading down before raising our training max for next week to set us up to go heavier for the last 4 weeks. Then we’ll max out in 5 weeks.

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 8.28.23 “VITRUVIAN MAN”

WENDLER:

Back Squat

40% x 5

50% x 5

60% x 5

METCON:

12 Rounds of:

7 Power Cleans…135/95

7 Back Squats…135/95

7 HSPU…45’s

For Time

(17min Time Cap)

TUESDAY 8.29.23 “FROGS BREATH”

OLYMPIC:

5×2 Squat Snatch

METCON:

E3MOM for 21min:

15/12cal Bike

10m Burpee Broad Jump

11 Chest to Bar Pull Ups

WEDNESDAY 8.30.23 “SISTINE CHAPEL”

WENDLER:

Bench Press

40% x 5

50% x 5

60% x 5

METCON:

16 Rounds of:

10/8cal Ski or 10cal Run

10m Sled Push

5 Toes to Bar

10m Sled Push

THURSDAY 8.31.23 “AQUA FORCE”

OLYMPIC:

5×2 Clean n Jerk

METCON:

EMOM for 30min:

ODD Min- 30sec AMRAP of Row

EVEN Min- 200m Run

For Total Row Calories

FRIDAY 9.1.23 “DEATH STAR”

WENDLER:

Deadlift

40% x 5

50% x 5

60% x 5

METCON:

3 Rounds of:

120 Double Unders

7 Wall Walks

14 Deadlifts…225/156

7 Ring Muscle Ups

For Time

(22min Time Cap)

SATURDAY 9.2.23 “YANKEE DOODLE”

WENDLER:

Shoulder Press

40% x 5

50% x 5

60% x 5

HEAVY METCON:

Every 4min for 24min of:

(2) 40’ Sled Rope Pull…270/225

20 Heavy Wall Balls

For Time

SUNDAY 9.3.23 “NINER”

OLYMPIC- 8:30am:

5×5 Below the Knee Hang Squat Clean

5×5 Below the Knee Hang Power Snatch

ZONE 2- 9:30am:

2 Rounds of: 

9min AMRAP of:

400m Run

500m Row

2min Rest

9min AMRAP of:

500m Ski

1mile Bike

2min Rest

For Recovery

YOGA- 10:45am: