Strength EMOM x 9 1- 1x5 2 KB Press 2- ME Strict chin up 3- Rest Workout 4 RFT 4 Devils Press - 45/30 8 [...]

Workout 20 min AMRAP 30 Double unders 2+ Power snatch - 115/75 **I hope you aren't tired of power snatches after 19.4 on Friday. No? [...]

Strength Back squat Heavy 8 Workout 10 min AMRAP 12 Med ball cleans - 20/14 10 Hand release push ups 8 Med ball sit ups [...]

"The Chief" AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times **Each [...]

Strength Deadlift Heavy 3 Workout 6 RFT 100m run 8 DB Burpee deadlift - 50/35 **Starting off, and spending the majority of the time, on [...]

Workout CrossFit Open WOD 19.4 For total time: 3 rounds of 10 Snatches (95/65) 12 Bar facing burpees Rest 3 minutes, then: 3 Rounds 10 [...]

Workout 20 min AMRAP 12/7 Bike cal 24 KB swings - 53/35 12 Dball shoulders - 100/60 (6/6) 6 Strict Pull ups Mobility 5 min [...]

Strength Front squats Heavy 5 Workout 3 RFT 15 Power snatch - 95/65 15 V-ups 15 Thrusters - 95/65 **Last day of going overhead with [...]

Workout "Grace" For time 30 Clean and jerks - 135/95 ^9 min time cap## Skill Work EMOM x 16 Even - Gymnastics movement Odd - [...]

Strength 1 Power clean Heavy 3 Strength 2 Jerk - from racks Heavy 1 Optional cashout/accessory work 30 sec - bike max calories 50 banded [...]