Month: October 2026

Skill Work: Ring Dips 5xEMOM 5-7 Ring Dips *Work on kipping technique Weightlifting: Deadlift E2MOM 6 sets of 3 3 @ 60% 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 80% 3 @ 80% WOD: Annie (For Time) 50-40-30-20-10 Double-unders Sit-ups

Warm-up: 3×10 Partner Glute Ham Raise Weightlifting: Clean and Jerk E2MOM 8 x 1 Hang Clean + 1 Clean Below Knee +1 Power Clean + 1 Push Jerk @ 65%+ WOD: 3 RFT 15 DBx2 Thruster 35/50 15 Pull Ups 400M Run RX+ 3 RFT 15 DBx2 Thruster 50/70 15 C2B 20 Cal Bike

Skill Work: Every :30 for 2 Min intervals for 3 Rounds 1:Hollow Hold 2:Hollow Rock 3:V-Ups 4:Rest Weightlifting:Bench Press (4 @ 60%, 70%, 70%, 75%, 75%, 75%) E2MOM 6 sets of 4 Bench Press 4 @ 60% 4 @ 70% 4 @ 70% 4 @ 75% 4 @ 75% 4 @ 75% *4 sec negative,…

Skill Work: Strict Handstand Pushups 5xEMOM 3-5 Strict HSPU *Use additional abmats or negatives to build skill *If proficient work on deficit strict hspu Weightlifting: Back Squat (2 @ 50%, 60%, 75%, 80%, 80%, 80%) E2MOM 6 sets of 2 Back Squats 2 @ 50% 2 @ 60% 2 @ 75% 2 @ 80% 2…

Weightlifting: Snatch 8 x E2MOM 1 Snatch Pull +1 Power Snatch + 1 OHS+ 1 Snatch Balance @50%+ *Can sub OHS for Snatch Balance based on comfort WOD: 15 x EMOM Min 1: WB 14/20 Min 2: Hang Power Clean 95/135 Min 3: Burpee Box Jump Overs 20/24 Min 4: 2-3 Rope Climbs Min 5:…

CrossFit Open Workout 19.5 https://games.crossfit.com/workouts/open/2019

Weightlifting: Clean (1 High Pull + 1 Hang Clean + 1 Clean @ 70%) 5 x E2MOM 1 High Pull + 1 Hang Clean + 1 Clean @ 70% WOD: 10 Min AMRAP 15 Cal Row 10 DBx2 Thrusters 25/40 10 Min AMRAP 15 Cal Row 10 DBx2 Thrusters 35/50

Weightlifting: Snatch (1 Hang Snatch + 1 Snatch + 1 OHS @70%) 5 x E2MOM 1 Hang Snatch + 1 Snatch + 1 OHS @70% WOD: 15 Min AMRAP 30 DU 10 FR Lunges 75/115 3 Rope Climbs 15 Min AMRAP 30 DU 10 FR Lunges 105/155 3 Rope Climbs

Weightlifting: Back Squat (4 x 5 @ 80%) 4xE2MOM 5 Back Squat @ 80% WOD: 4 RFT 200 M Run 10 P Cleans 95/135 10 Pull Ups 4 RFT 200 M Run 10 P Cleans 125/185 10 C2B

Weightlifting: Push Press (5 x 5 @ 70%) 5xE2MOM 5 Push Press @ 70% *Max reps on 5th set WOD: For Time: Team of 2 200 M Farmers Carry 100 Cal Row 80 WB 14/20 60 Burpees 40 Weighted Sit Ups w/ WB 20 Push Ups 10 T2B