Category: WOD

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

CrossFit Open Workout 19.4 https://games.crossfit.com/workouts/open/2019

Weightlifting: Snatch (1 Hang Snatch + 1 Snatch + 1 OHS @80%) 6 x E2MOM 1 Hang Snatch + 1 Snatch + 1 OHS @80% WOD: 15 Min AMRAP 9, 12, 15, 18, 21… P Snatches 65/95 T2B

Weightlifting: Strict Press (3×5 @ 70%) Lower Body Lockout. No momentum in any kind 3xE2MOM 5 @ 70% *Max reps on fifth round WOD: 10 Min AMRAP 10 Cal Row 10 DU 20 Cal Row 20 DU 30 Cal Row 30 DU *keep adding 10 until 10 min time