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

12.16.17 SATURDAY “FITNESS FACTORY”

With a partner, complete the following: 100/70cal Bike (30m Bear Crawl after each partner works) 150 Wall Balls…20/14…10/9 (15 KB Swings…70/53 after partner works) 50 Burpee Box Jump…24/20″ (one partner works while the other hangs from pull up bar)...
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12.15.17 FRIDAY “NIGHTMARE”

Strength: 6min EMOM of: 4 Strict Chest to Bar Pull Ups Metcon: 5 Rounds of: 3min AMRAP of: 3 Snatches…165/115 3 Bar Muscle Ups (3 Lateral Burpee Over Bar EMOM) 3min Rest For Total Reps
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12.14.17

Barbell: 10min EMOM of: 10/8cal Ski Erg 1 Snatch…205/140 Auxiliary: 10 Rounds of: 10cal Airrunner 3 Deadlifts…365/255 8 S. Arm DB OHS…50/35 (alternate arms each round) Metcon: Explode WOD
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12.14.17 THURSDAY “AB-STRUCTED AIRWAY”

Auxiliary: 1min Max Calories Assault Airrunner Metcon: 23min AMRAP of: 40 Butterfly Sit Ups 40/30cal Bike 40 KB SDLHP’s…70/53 40 Grasshoppers 40 Double Unders 1min Plank Hold For Total Reps
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12.13.17 WEDNESDAY “

Strength: Every 2min for 6min: 4 Deadlifts Metcon: 3 Rounds of: 5min AMRAP of: 35/30cal Row 15 HSPU’s…45’s 60m Sled Push…180/135 (30m=1rep) 15 Toes to Bar 5min Rest For Total Reps
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12.12.17

Olympic: 8×3 Split Jerk Auxiliary: 40…30…20…10 of: Airrunner Cals GHD Sit Up (50 Dubs before each set) Metcon: Explode WOD
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12.12.17 TUESDAY “KNUCKLE BALL”

Strength: Every 2min for 6min: 5 Bench Press Metcon: 3 Rounds of: 34 High Wall Balls…20/14…12/11 21 S. Arm KB Hang Snatch…70/53 13 Bench Press…185/125 2min Rest For Time (15min Time Cap)
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12.12.17

Olympic: 5×3 Snatch Grip Deadlift (2sec pause at knee) 5×2 High Hang Snatch Auxiliary: 15…12…9…6 of: Bar Muscle Ups Burpee Bar Touch Bike Cals Metcon: Explode WOD
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12.11.17 MONDAY “MONGOLS”

Strength: Every 2min for 6min: 3 Back Squats @ 85% Metcon: 27…21…15….9 of: Clean n Jerk…115/75 Bike Cals (RED bike Cals are 21…15…9…6) 3min Rest 50 Chest to Bar Pull Ups For Time (17min Time Cap)
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12.11.17

Olympic: 5×2 Squat Clean Auxiliary: 50cal Ski Erg (EMOM 3 Hang Squat Cleans…195/130) Metcon: Explode WOD
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