WEEK OF 9.18.23
**Dates to remember**
October 7th 9:00am– “ARMENTO MILE” fundraiser workout for a local family dealing with brain cancer.
November 18th– “TRIPLES CLASSIC”- get yourself two buddies and have a blast competing in a couple of workouts here at Explode.
**PROGRAM NOTES**
This is the 7th week of our 8 week cycle of Wendler 5,3,1. Next week is a deloading week and then we’ll max out the week after.
Similar to most weeks the METCON on Monday and Tuesdays are meant to be tough. We should be fresh and ready to get after these from the weekend. Try not to miss out on either day.
Wednesday’s METCON is always a mash up of several things. Keep it light and just keep moving. The intensity shouldn’t be too high on Wednesday.
Thursdays METCON is always good to improve VO2 Max Thresholds without beating up soft tissues which would require more rest.
Fridays have been Muscle Up days but don’t shy away from the METCON if Muscle Ups aren’t in your bag of tricks. Sub them out for heavy chin ups and push yourself with the wall balls.
Saturday we go HEAVY and Sunday we’ll break it down and recover before next week.
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 9.18.23 “BAR EXAM”
WENDLER:
Back Squat
75% x 5
85% x 3
95% x 1 plus
METCON:
5 Rounds of:
15 Hang Clean…115/75
15 S2OH…115/75
15 Back Squat…115/75
15 Chest to Bar Pull Ups
7 Burpee Bar Touch
For Time
(23min Time Cap)
TUESDAY 9.19.23 “PAPER ROUTE”
OLYMPIC::
5×1 Snatch Complex
(Complex= 2 Hang Power, 1 Hang Squat Snatch)
METCON:
E3MOM for 21min:
15 Snatch…95/65
15/12cal Bike
For Slowest Round
WEDNESDAY 9.20.23 “TREASURE HUNT”
WENDLER:
Bench Press
75% x 5
85% x 3
95% x 1 plus
METCON:
2 Rounds of:
21…15…9 of:
Burpee Box Jump
KB Swings
3min Rest then:
2 Rounds of:
60m Walking Lunge
25 Double DB Hang Snatch
Cash out- 1200m Run
For Time
(30min Time Cap)
THURSDAY 9.21.23 “FOXO1”
OLYMPIC:
5×1 Clean n Jerk Complex
(Complex= 2 Hang Power Clean, 1 Hang Squat Clean, 1 Jerk)
METCON:
E4MOM for 28min:
30/24cal Row
Remainder of 3min max Ski Cals or Run Cals
Rest 1min
For Total Ski or Run Calories
FRIDAY 9.22.23 “BALL BREAKER”
WENDLER:
Deadlift
75% x 5
85% x 3
95% x 1 plus
METCON:
8 Rounds of:
15 High Wall Balls…20/14…12/11
4 Ring Muscle Ups
For Time
(18min Time Cap)
SATURDAY 9.23.23 “BEAST MODE”
WENDLER:
Shoulder Press
75% x 5
85% x 3
95% x 1 plus
HEAVY METCON:
3 Rounds of:
20 Shoulder Press…135/95
(4) 40’ Rope Sled Pulls…270/225
400m Run
200m Sandbag Carry…150/100
For Time
SUNDAY 9.24.23 “HORSEMEN”
OLYMPIC- 8:30am:
EMOM for 5min 1 Squat Clean (2sec pause at depth) 1 Jerk
EMOM for 5min 2 Squat Snatch (2sec pause at depth)
ZONE 2- 9:30am:
4 Rounds of:
10min AMRAP of:
1000m Row
100 Plate Jumps…(2) 45’s
1000m Ski
400m Run
1min Rest
For Recovery
YOGA- 10:45am: