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

10.20.17 FRIDAY “BRAWNY BILL”

Strength: 5min EMOM of: 3 Strict Chin Ups -Use weight or bands. Work up in loading, by the 5th minute you should be doing a max weight of 3 consecutive pull ups Metcon: 2 Rounds of: 7min AMRAP of: 21 Bench Press…135/95 34/21 Cal Bike 55 Double Unders 7min Rest For Total Reps
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10.18.17

Auxiliary 1: 3 Rounds of: 60m Yoke Carry 60m DBall Carry (front rack) 60m Sled Drag with Hip Strap Auxiliary 2: With a running clock for 15min: Min1- 12/8 Ski Erg Min2- 12/8cal Bike Min3- 12/8cal Row Metcon: Explode WOD
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10.19.17 THURSDAY “HANG NAIL”

Strength: 5min EMOM of: 3 Hang Cleans Metcon: 3 Rounds of: 13 Hang Cleans…165/115 21 Toes to Bar 400m Run (outside) For Time (18min Time Cap)
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10.18.17

Olympic: 5×2 Squat Cleans Auxiliary: 5 Rounds of: 2min AMRAP of: 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 Remainder of 2min Ski Erg Cals 1min Rest For Total Ski Erg Cals Metcon: Explode WOD
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10.18.17 WEDNESDAY “BUFFALO CHIPS”

Strength: 5min EMOM of: 3 Snatch Grip Deadlift 2min Rest 5min EMOM of: 2 TnG Snatch Metcon: 50/40cal Bike 40 Snatches…95/65 3min Rest 50 High Double Dip Wall Balls…20/14…12/10 40 SDLHP…95/65 For Time (16min Time Cap)
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10.17.17 TUESDAY “DROWN PROOFING”

Strength: 5@70% 3@80% 1@90% Shoulder Press -Same as yesterday. Work up to your 70% then do 5 reps. Resting 2-3mins between moving up in weight. Metcon: 5 Rounds of: 3min AMRAP of: 21cal Row 13 S2OH…135/95 3min Rest For Total Reps
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10.17.17

Olympic: 5×5 Snatch High Pulls 5×3 Squat Snatch 5×2 Snatch Balance Auxiliary: 40 Ring Muscle Ups (EMOM of 2 DBall Cleans…150/100) Metcon: Explode WOD
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10.16.17 MONDAY “BACK TRACKER”

Strength: Back Squat 5@70% 3@80% 1@90% -Take 10mins to warm up to your first set of 5. Your first set of 5 should be difficult but only about 70% of your 1RM. After your set of 5 take about 2-3mins and use 80% of your of your 1RM for your set of 3. Same rest, then use 90% of your...
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10.16.17

Olympic: 5min Running clock of: Min1- 5 Squat Cleans Min2- 4 Squat Cleans Min3- 3 Squat Cleans Min4- 2 Squat Cleans Min5- 1 Squat Clean -increase weight each min Auxiliary: 15min EMOM of: Min1- 15cal Ski Erg Min2- 15 Deadlifts…225/155 Min3- 15 HSPU’s…45’s...
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10.15.17 SUNDAY “LUNGZILLA”

48min AMRAP of: 40cal Row 40cal Bike 40 Snatch…75/55 40 Burpee onto Plate (Every 4min 150m Run) For Total Reps Pat Bentley- before and after CrossFit
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