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

9.23.18 SUNDAY “THE GRINDER”

6 Rounds of: 1:30min AMRAP of: Ski Cals :30sec Rest 1:30min AMRAP of: Bike Cals :30sec Rest 1:30min AMRAP of: 5 Chin Ups 7 Push Ups 9 Air Squats 2:30min Rest For Total Reps
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9.22.18 SATURDAY “POWER PUNCH”

Strength: Take 10mins and work up to a heavy Clean and a heavy Bench Press. Metcon: 70/60cal Row 90m Sled Push…360/270 20 Power Cleans…225/155 (EMOM 2 Burpee onto Plate) For Time
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9.21.18

Intervals: 4 Rounds of: 2min ON- ski Cals 1min OFF Then: 4 Rounds of: 2min ON- Row Cals For Total Reps Auxiliary: 3 Rounds of: 4min AMRAP of: 9 Deadlifts…275/195 7 Thrusters…165/115 5 Chest to Bar 1min Rest Metcon: Explode WOD
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9.21.18 FRIDAY “SKID MARKS”

Strength: Take 5mins to work up to a heavy 2 rep pull up. Use that same load for the following EMOM. 6min Every 30sec 1 Strict Pull Up Metcon: 2 Rounds of: 50/40cal Bike 40 Chest to Bar Pull Ups 30 Back Squats…155/105 3min Rest For Time (21min Time Cap)
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9.20.18 THURSDAY “JUMP STREET”

Auxiliary: 30 Burpee Box Jumps…24/20″ For Time Metcon: 21min AMRAP of: 21 Toes to Bar 21 Sit Ups 21 S2OH…95/65 (don’t drop Bar from OH) (Every 3mins 200m Run) For Total Reps
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9.19.18

Olympic: Work up to the heaviest complex of: 1 Hang Clean + 1 Hang Squat Clean + 1 Clean Auxiliary: 15min AMRAP of: 4 Strict Ring Mu 6 Weighted KB Pistols…35/53 8 SDLHP…135/95 Metcon: Explode WOD
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9.19.18 WEDNESDAY “SLALOM”

Strength: Take 10mins to work up to a heavy Snatch Complex. 1 Hang Snatch + 1 Hang Squat + 1 Snatch. Metcon: 4 Rounds of: 3min AMRAP of: 12 Snatches…115/75 6 Burpee Over Bar 12 Ski Cals 3min Rest For Total Reps
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9.18.18 TUESDAY “CANNON FODDER”

Strength: Use 6mins to work up to a heavy 1 Rep Front Squat. Take 70% of that weight and use that load for the following: 6min EMOM of: 2 Front Squats (pause 3sec at bottom) Metcon: 18min AMRAP of: 75/60cal Row 75 HSPU’s… floor 75 High Wall...
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9.18.18

Olympic: 5×5 Muscle Snatch 5×3 Power Snatch 5×2 Squat Snatch Auxiliary: 10-1 of: Med Ball GHD Sit Ups…30/20 Trap Bar Deadlift…300/200 (20m Trap Bar Farmers Carry after each) Metcon: Explode WOD
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9.17.18 MONDAY “POWER PEDAL”

Strength: Take 6mins to work up to a heavier Single Power Clean then you are going to use in today’s Metcon. Metcon: 4 Rounds of: 4min AMRAP of: 15 Bench Press…155/105 15 Power Cleans (weight goes down each round) Remainder of 4min- Max Bike/Runner Cals 2min Rest For...
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