WEEK OF 8.7.23
**PROGRAM NOTES**
Time to get STRONG!!
This week we begin an 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 8.7.23 “DUCK HUNT”
WENDLER:
Back Squat
65% x 5
75% x 5
85% x 5 plus
METCON:
5 Rounds of:
20/15cal Row
15 Back Squat…135/95
15 Chest to Bar Pull Ups
For Time
(18min Time Cap)
TUESDAY 8.8.23 “ELIZABETH IAN”
OLYMPIC:
5×2 Snatch
3×2 OHS
METCON:
27…21…15…9 of:
Power Cleans…135/95
HSPU
For Time
(14min Time Cap)
WEDNESDAY 8.9.23 “33”
WENDLER:
Bench Press
65% x 5
75% x 5
85% x 5 plus
METCON:
3 Rounds of:
11min AMRAP of:
33 Bench Press
33 Box Jumps
33 KB Swings
33 jumping Air Squats
33cal Ski
33 Burpee Bar Touch
2min Rest
For Total Reps
THURSDAY 8.10.23 “UNSAVORY”
OLYMPIC:
5×2 Squat Clean
3×2 Split Jerk
METCON:
EMOM for 24min:
EVEN Min- 10/8 Row Cals
ODD Min- 10/8 Bike Cals
For Slowest Round
FRIDAY 8.11.23 “HARD KNOCKS”
WENDLER:
Deadlift
65% x 5
75% x 5
85% x 5 plus
METCON:
E3MOM for 21min:
6 Snatch…135/95
5 Ring Muscle Ups (sub- heavy chin ups)
For Slowest Round
SATURDAY 8.12.23 “WAITING”
WENDLER:
Shoulder Press
65% x 5
75% x 5
85% x 5 plus
HEAVY METCON:
3 Rounds of:
200m Sled Push…135/90
200m OH Carry…100/80
400m Run
For Time
SUNDAY 8.13.23 “REHAB”
OLYMPIC- 8:30am:
5×2 High Hang Squat Snatch
5×2 Below the Knee Hang Clean
7×1 Push Jerk
ZONE 2- 9:30am:
38min AMRAP of:
200m Reverse Sled Drag (light)
1mile Run
3000m Row
For Recovery
YOGA- 10:45am: