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WEEK OF 9.1.25

31
Aug

WEEK OF 9.1.25

**One Class Only Labor Day 9.1.25**

This week we will continue on with the second microcycle of Wendler 5,3,1. Base your percentages off of your established new 1RM’s from 2 weeks ago.

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 9.1.25 “LABOR PAINS”

**10:00am CLASS ONLY TODAY**

With a partner, complete the following:

18…15…12…9…6 of:

Clean n Jerk…165/115

(3 Rounds of “Cindy” before each set)

For Time

(21min Time Cap)

*Barbell has to be off the ground while other partner completes “Cindy” rounds. Share work as necessary.

TUESDAY 9.2.25 “OPEN THROTTLE”

STRENGTH:

Deadlift

75% x 5

85% x 3

95% x 1 plus

METCON:

Every 6min for 18min:

33/26cal Bike

22 Deadlifts…225/155

33 HSPU…floor

For Slowest Round

WEDNESDAY 9.3.25 “SLIM PICKINGS”

STRENGTH:

Back Squat

75% x 5

85% x 3

95% x 1 plus

METCON:

10 Rounds of:

(2) 30m Shuttle Touches

10 Wall Balls

5 KB Swings…70/53

2min Rest then:

2000m Row

90m Sled Push…270/225

30 Burpee Bar Touch

For Time

(40min Time Cap)

THURSDAY 9.4.25 “CHILLY DOG” 

BUILDER:

E4MOM for 12min:

12 Strict Pull Ups

12 Bench Press

12 KB Upright Row

12 Dips

METCON:

5 Rounds of:

3min AMRAP of:

24/19cal Ski

12 Snatches…135/95

6 Burpee Over Bar

3min Rest

For Total Reps

FRIDAY 9.5.25 “SLIP KNOT”

STRENGTH:

Bench Press

75% x 5

85% x 3

95% x 1 plus

METCON:

3 Rounds of:

200m Run

30/24cal Row

20/16cal Bike

18 Pull Ups (sub- 7 Ring Muscle Ups)

4min Rest

For Time

(24min Time Cap)

SATURDAY 9.6.25 “TUG BUTT”

METCON:

4 Rounds of:

18 Back Squats…185/125

15 Toes to Bar

(6) 40’ Rope Sled Drag…135/90

1min Rest

For Time

SUNDAY 9.7.25 “ROXY COTTON”

5 Rounds of:

800m Run

300m Row

300m Ski

30m S DB Walking Lunge…35/25

20 Wall Balls

For Slowest Round