WEEK OF 9.4.23
**PROGRAM NOTES**
**10:00am Class Only Monday 9/4/23**
This is the 5th week of our 8 week cycle of Wendler 5,3,1. This week we will be raising our training max for the following 4 weeks before maxing out or 9th and final week. Raise your training max 10-20 pounds on lower body movements and 5-10 pounds on upper body movements.
For this week we will be continuing our OLYMPIC LIFTING microsessions on just Thursday with a full session on Sunday 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 9.4.23 “LABOR PAINS”
METCON:
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 9.5.23 “RED DRESS”
WENDLER:
Back Squat
65% x 5
75% x 5
85% x 5 plus
METCON:
21…15…9 of:
Devils Press…50/35’s
Calorie Ski (17…12…7)
HDDWB’s…20/14…12/11
For Time
(15min Time Cap)
**HDDWB’s- High Double Dip Wall Balls
WEDNESDAY 9.6.23 “JAEGAR BOMBS”
WENDLER:
Bench Press
65% x 5
75% x 5
85% x 5 plus
METCON:
20 Rounds of:
3 Shoot Throughs
4 Toes to Bar
5 Box Jump Overs…24/20”
6 KB SDLHP…70/53
For Time
(23min Time Cap)
THURSDAY 9.7.23 “UP CHUCK”
OLYMPIC:
3×2 High Hang Squat Clean n Jerk
3×2 High Hang Squat Snatch
METCON:
EMOM for 30min:
ODD Min- 60m Sled Push…90/45
EVEN Min- 30sec AMRAP of Bike Cals
For Total Bike Calories
FRIDAY 9.8.23 “AMERICANO”
WENDLER:
Deadlift
65% x 5
75% x 5
85% x 5 plus
METCON:
10 Rounds of:
6 Snatches…135/95
6 Back Squats…135/95
3 Ring Muscle Ups
(18min Time Cap)
SATURDAY 9.9.23 “STONE HENGE”
WENDLER:
Shoulder Press
65% x 5
75% x 5
85% x 5 plus
HEAVY METCON:
Every 4min for 24min of:
(2) 40’ Sled Rope Pull…270/225
5 Sandbag Cleans…150/100
7 Shoulder Press…135/95
For Slowest Round
SUNDAY 9.10.23 “BURNING MAN”
OLYMPIC- 8:30am:
5×3 Below the Knee Hang Snatch High Pull
3×3 Below the Knee Hang Clean
5×1 Split Jerk
ZONE 2- 9:30am:
45min AMRAP of:
400m Run
500m Row
100 Double Unders
500m Ski
20 Burpee onto plate
1mile Bike
5 Rounds of “Cindy”
For Recovery
YOGA- 10:45am: