Month: April 2018

04.19.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting 1 Power Snatch + 2 OHS (Work to heavy complex) * Warm up with empty bar and then begin at 50-60% of 1RM, building to heavy complex for the day. * Compare to 01/31/2018 * If you don’t have full ROM yet, do 1 Power Snatch + 2 Hang …
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04.20.2018

Battleship CrossFit – CrossFit Warm-up Speed / Conditioning Metcon (Weight) 4-6 Sled Pushes* From manhole cover to yellow sign (100m marker) = 1 push * Pushes should be heavy (100-150% of bodyweight) Metcon WOD: Metcon (AMRAP – Reps) For Max Reps 0:30 on / 0:30 off for 4 Rounds (16:00 clock): Station 1 – Max …
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04.16.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Push Press (5 x 3 @ 75%) Warm up to 75%, then complete 5 sets of 3 reps Same weight across all sets Metcon Metcon (Time) For Time: 800m Run 20 Shoulder to Overhead (105/75) 800m Run 15 Shoulder to Overhead (115/80) 800m Run 10 Shoulder to Overhead (135/95)** …
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04.17.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Front Squat (5 Rep Max) * Warm up with empty bar, then start 50-60% and build to heavy set of 5. (No pause.) * Compare to 04/02/18 Metcon Metcon (Time) For Time: 40-30-20-10 Double Unders Single Arm Overhead KB Alternating Lunges (53/35) 1-1-1-1 Rope Climb* 12 minute time cap …
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04.14.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (Time) 20 Rounds for Time: 10 Deadlifts (185/135) 10 Box Jump Overs (24/20) 10 Toes to Bar* Teams of two (1 working / 1 resting) RX+: Deadlifts (225/155) Scaling Options: Deadlifts (135/95) Box Step Overs Knee Raises


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