Month: June 2018

06.15.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Power Clean + Hang Squat Clean + Jerk (Work to heavy complex) * Start at 50-60% and build to heavy complex for the day. * Jerk can be push or split. Metcon Metcon (Time) 7 Rounds for Time: 7 Hang Power Cleans (95/65) 7 Front Squats (95/65) 7 Shoulder …
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06.14.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Snatch (1 EMOM x 10 Minutes) * Warm up to 60-70% and build each set or every other set, working toward heavy single * Snatch can be power or squat * Record heaviest successful lift Metcon Metcon (AMRAP – Rounds and Reps) 12 AMRAP: 3 Snatch (135/95) 6 Handstand …
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Why Time Caps?

06.13.2018

Battleship CrossFit – CrossFit Warm-up Speed / Conditioning Scale run distance if you cannot make it back somewhere close to the goal time so that you have some rest between each run. Scale to row if needed. 800m Run (Time) Max Effort 800m RunGoal = Under 4 minutes * Rest 2 minutes (Clock from 0:00 …
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06.12.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Push Jerk (1 x 5 @ 50%) Push Jerk (1 x 5 @ 60%) Push Jerk (1 x 3 @ 70%) Push Jerk (1 x 2 @ 80%) Push Jerk (6 x 2 @ 85%) Same weight across all 6 sets. Metcon Metcon (Time) For Time: 15-12-9-12-15 Box Jumps …
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