19 Hagerty Blvd. Unit 7
West Chester, PA
info@crossfitexplode.com

3-19-15

3.19.15 THURSDAY ACTIVE REST DAY
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3-18-15

3.18.15 WEDNESDAY warm up– 1000m Row Olympic: 5×2 Squat Snatch Strength: 2×3 Front Squat 2×3 Bench Press 3×12 Tricep Ext Metcon: Explode WOD Auxiliary: 21…15…9 of: Bench Press (500m Row after each set)
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3-17-15

3.17.15 TUESDAY warm up– 800m Jog Olympic: 5×2 Power Clean Strength: 3×3 Deadlift 3×3 C2B Pull Up 3×25 Reverse Hypers Metcon: Explode WOD Auxiliary: 15…10…5 of: Bar Muscle Ups 2min Rest between sets
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3-16-15

3.16.15 MONDAY warm up– 1000m Row Olympic: 5×2 Snatch Strength: 3×3 Back Squat 3×3 Shoulder Press 3×3 Dip Metcon: Explode WOD Auxiliary: 100 Box Jumps…24/20" box For Time
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3-15-15

3.15.15 SUNDAY ENDURANCE– "CANNONBALL RUN" 10 Rounds of: 400m Med Ball Run…20/14 pounds 1min Rest For Time (35min Time Cap) Post time and load to comments OLYMPIC– Clean n Jerk
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3-14-15

3.14.15 SATURDAY "PARTNER MASH UP" Complete the following with a partner: at 0:00min: 7min AMRAP of: 20 Power Snatches…95/65 pounds 10 Burpees rest 5min then at 12:00min: 80 Shoulder to OH 80 Box Jumps 80 KB Swings…70/53 pounds 20 Wall Walks 80 Calorie Row...
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3-13-15

3.13.15 FRIDAY warm up– 30cal Assault Bike Olympic: 5×2 Power Clean Strength: 3×5 Trap Bar Deadlift 3×5 Low Hang Clean High Pulls Metcon: 15.3
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3-13-15

3.13.15 FRIDAY "15.3" 14min AMRAP of: 7 Ring Muscle Ups (scale- 14 WB Sit Ups, 7 Burpees) 50 Wall Balls…20/14 pounds…10 feet 100 Double Unders For Total Reps Post load and total reps to comments
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3-12-15

3.12.15 THURSDAY "SWELLEN" 3 Rounds of: 400m Run 21 KB Swings…70/53 pounds 12 Chest to Bar Pull Ups For Time (14min Time Cap) Post time and load to comments
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3-11-15

3.11.15 WEDNESDAY "HAIL STORM" 42…30…18 of: Wall Balls…20/14 pounds…10/9 feet (8 Ring Muscle Ups after each set) (sub- 16 Ring Rows, 16 HR Push Ups) For Time (10min Time Cap) Post time and load to comments
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