CrossFit WOD, October 19, 2026

6 AMRAP
8 Calorie Echo Bike
12 Wall Squats
3 Muscle Snatches + 2 Overhead Squats + 1 Snatch Balance + 2 Sot Presses (Empty Barbell)

Every 1:30 minutes perform:

Set 1- 1 High Hang Squat Snatch + 1 Hang Squat Snatch @75%
Set 2- 1 High Hang Squat Snatch + 1 Hang Squat Snatch @80%
Set 3- 1 Hang Squat Snatch @85%
Set 4- 1 Squat Snatch @85%
Set 5- 1 Squat Snatch @90%
Set 6- 1 Squat Snatch @90+% (Build to a heavy single for the day)
Set 8- Rest
Set 9- For Time: 7 Squat Snatches 155/105 lbs (Use same weight as last week + 10 lbs)

Every 1:30 minutes perform:

Sets 1–3: 2 Pull Ups onto 2 Unbroken Bar Muscle-Ups (Focus: Rapid hip turn-over & minimal dip at the top)
Sets 4–6: 5 Unbroken Bar Muscle-Ups (If feeling fast; otherwise maintain 4 reps)

Rx+:
6 Sets
Every 1:30 minutes perform:
5 Calorie Echo Bike (Sprinted in <10 seconds)
Directly onto the Rings (4 Unbroken Muscle-Ups + 2 Ring Dips)

Sc:
Every 1:30 minutes perform:
Sets 1–3: 4 Assisted Bar – Bar Muscle-Ups (Focus: Rapid hip turn-over & minimal dip at the top)
Sets 4–6: 4 Banded Bar Muscle-Ups (If feeling good otherwise perform 5 Assisted Bar reps)

For time:

3 Rounds
3 Toes to Bar
3 Dumbbell Clean and Jerks (2×50/35) lbs
3 Tall Box Jump Overs (30/24) “

Directly into….

2 Rounds
6 Toes to Bar
6 Dumbbell Clean and Jerks (2×50/35) lbs
6 Box Jump Overs (24/20) “

Directly into….

1 Round
9 Toes to Bar
9 Dumbbell Clean and Jerks (2×50/35) lbs
9 Box Jump Overs (20) “

Goal: 7 min.
Time Cap: 10 min.