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

1.8.19

Olympic: 8×3 Hang Snatch High Pull 8×3 Hang Snatch Auxiliary: 9…7…5 of: Snatch…165/115 Thruster…165/116 Burpee Box Jump Over Bar Muscle Ups Metcon: Explode WOD
READ MORE

1.8.19 TUESDAY “ROWMAGEDDON”

Strength: 8…6…4 of: Sumo Deadlift (85% 1RM) Negative Toes to Bar Metcon: 2 Rounds of: 7min AMRAP of: 50/40cal Row 30 Deadlift…185/125 20 Burpee Over Bar 20 Hang Cleans…185/125 3min Rest For Total Reps
READ MORE

1.7.19

Olympic: 10mins to work up to a heavy 1rep Squat Clean Auxiliary: 70cal Ski (EMOM 5 Squat Cleans…185/125) Metcon: Explode WOD
READ MORE

1.7.19 MONDAY “HICCUP”

Strength: 6…4…2 of: Back Squat @ 85% 1RM HSPU (use a more difficult standard than you will use for the workout) Metcon: 27…21…15…9 of: Back Squat…135/95 Strict HSPU…45’s For Time (12min Time Cap)
READ MORE

1.6.19 SUNDAY “GRUNT WORK”

2 Rounds of: 50cal Run 50/40cal Ski 50/40cal Row 50/40cal Bike (Every 3mins 3 Burpee Bar Touch, 3 G.I. Janes, 3 Chin Ups) For Time
READ MORE

1.5.19 SATURDAY “BULL DURAM”

3 Rounds of: 4min AMRAP of: 12/9cal Bike 9 Bench…185/125 6 Snatch…165/115 4min Rest For Total Reps
READ MORE

1.4.19

Olympic: Every 30sec for 7min: 3 Squat Cleans Auxiliary: 1min…45sec….30sec Hold of: Top of Ring dip From pull up bar HS against wall Deadlift Hold…315/225 Wall Sit With Plate…45/25 Metcon: Explode WOD
READ MORE

1.4.19 FRIDAY “HEMOGLOBIN HEMORAGE”

Strength: 10…8…6…4 of: Shoulder Press (80% of 1RM) Weighted Chin Ups Metcon: 27/40m…21/30m…15/20m…9/10m Chest to Bar Pull Ups OH Walking Lunge…45/25 For Time (12min Time Cap) *10m is from the ski ergs to the rig
READ MORE

1.3.19 THURSDAY “SNOW SHOVEL”

Strength: 8mins to work up to a heavy Clean Metcon: 5 Rounds of: 3min AMRAP of: 11 KB Swings…70/53 9cal Ski 7 Cleans…165/115 5 Burpee Over Bar 3min Rest For Total Reps
READ MORE

1.2.19

Olympic: 5×2 Slow Snatch Balance 6×2 High Hang Squat Snatch Auxiliary: 15k Row Metcon: Explode WOD
READ MORE