Month: April 2018

04.13.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting 1 Hang Power Clean + 2 Front Squats (Work to heavy complex) * From floor, deadlift bar to hip and then go into hang (anywhere above knee). Perform power clean first, then go into 2 front squats. * Start at 55-65% of 1RM power clean and build to heavy …
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04.12.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) 2:00 On / 1:00 Off for 3 Rounds Each (26:00 clock): * Calorie Row * Ab Mat Sit Ups * 10m Shuttle Runs* Score = Reps + Calories (count each 10m run as 1 rep) * Start at different stations if needed Cash Out Xtra: …
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04.11.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Push Jerk (6 x 3 @ 70%) Warm up to 70%, then complete 6 sets of 3 reps with same weight across all set. Metcon Metcon (AMRAP – Reps) As Many Reps As Possible in 2 Minutes: 40 Double Unders 20 Shoulder to Overhead (95/65) Max Rep Burpee Over …
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04.10.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Back Squat (5 Rep Max) * 1st rep only paused 1 second in bottom. * Compare to 03/27/18 Back Squat (-10% for 2 x 5 ) Drop Set. Remove 10% from 5RM and complete 2 sets of 5 reps (without pause) Metcon Metcon (Time) 3 Rounds For Time: 40 …
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04.09.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Power Snatch + Hang Power Snatch (1 complex EMOM x 10 Minutes) * From floor, complete 1 power snatch immediately into a hang power snatch (from anywhere above knee) * After warming up with empty bar, start at 60-70% and build each set or every other set. * Record …
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