Press

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats, 5 right-leg and 5 left-leg kick-stand squats
• Strict Press Warm-up (2 rds x 5 (45/35), 1 rd x 5 (75/55)

Strength

5 rounds (Setting the clock as an E3MOM)

• 1 – Strict Press
• 3 – Push Press
• 5 – Push Jerk

Pick a Starting weight and add each round

For Time (partners)

• 20 cal row
  • 30 clean (135/95)
• 20 cal
  • 20 cleans
• 20 cal
  • 10 cleans
• 20 cal

The first partner does all 20 cal, and the other does the next 20 cal

Split the clean reps equally

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• Strict Press Warm-up (2rds x 5 (45/35), 1 rd x 5 (75/55)

Strength

5 rounds (Setting the clock as a E3MOM)

• 1 – Strict Press
• 3 – Push Press
• 5 – Push Jerk

Pick a Starting weight and add each round

E3MOM for 21 Minutes

• 5 Power Cleans

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 x Press warm-up. (2 x 45/35, 1 x 75/55)

Strengths

• 5 Deadlifts (135/95)
  • 5 Dips or hand-release shoulder-tap push-ups
• 5 Deadlifts (135/95)
  • 5 Dips or hand-release shoulder-tap push-ups
• 5 Deadlifts (135/95)
• 5 Deadlift (225/ 155)
  • 5 Dips or hand-release shoulder-tap push-ups
• 3 Deadlift (315 / 215)
  • 5 Dips or hand-release shoulder-tap push-ups
• 2 Deadlift (365 / 240)
• 2 Deadlift (extra warm-up) or 1 x 5 work set

21, 15, 9 for Time (Partner- Waterfall)

• Deadlifts (225/155)
• Z-Press (95/65)

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• Empty
• 30-second Dead Hang

Strength – Strict Press

• 2 x 5 (45/35)
• 1 x 5 (75/ 55)
• 1 x 3 (95 / 65)
• 1 x 2 (115/ 80)
• 3 x 5 ( work set)

7 min Clean and Front Squat Warm-up

1 RD for Time

• 25 Hang Power Cleans (115/80)
• 50 Front Squats
• 25 Hang Power Cleans

Part 1: 15 Min Press

• Work up to max 3 rep Press in 15 minutes

Part 2 – 3 Round Warm-up

• 5 hang power snatches. (45/35, 75/55, 95/65)
  5 hang muscle snatches
  5 hang power snatches

Part 2 – 10 Minute AMRAP

• 5 hang power snatches. (115/85)
• 15-calorie row, bike, or ski erg, or 200-meter run

Workout provided by CrossFit®

2 round Warm-up

• 10 Air Squats
• 5 push-ups
• 5 Barbell Thrusters

For Time (10 min cap)

• 40 Wall Balls (20/14)
• 40 Air Squats
• 40 Push-ups
• 40 Wall Balls (20/14)

5 minute Rest

3 Rounds

• 12 Goblet Squats (35/35)
• 1 minute of Rest

Core Tabata

• 2 x Plank hold
• 2 x Russian Twist
• 2 x Superman Holds
• 2 x Sit-ups

3 round Warm-up

• 5 inch warms
• 10 Air Squats
• 20 Jumping Jacks

5 rounds of

• 20 cal Assault Bike
• 10 Ring Rows
• 20 Box Step-ups
• 10 Seated KB/DB Shoulder Presses (35/25)
• 20 Cal Ski Erg
• 10 Wall Balls (20/14)

10 Min Warm Up

21, 15, 9 For Time

• Deadlifts (225/155)
• KB/DB Z-Press (40’s/25’s)

5 Rounds for Time (25 min)

• 500m row
• 15 DB/KB Shoulder Press (25lb/35lb)
• 30 Walking Lunge Steps

From CrossFit® Workout of the Day

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  

• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach

10 Rds

• 2:00 min Ski Erg / C2 bike
• 1:00 min to complete 5 behind-the-head snatch grip presses (you pick the weight)