Month: November 2018

12.01.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (Time) In teams of two, for time: 10 Rounds of: 5 Power Cleans (135/95) 10 Bar Facing Burpee 100 cal row then 10 rounds of: 5 Squat Cleans (135/95) 10 Toes to Bar* 35 Minute Time Cap * 1 working / 1 resting. Split row/reps as needed. Stagger …
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11.30.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Deadlift (1 x 5 @ 55%) Deadlift (1 x 4 @ 65%) Deadlift (1 x 3 @ 75%) Deadlift (7 x 2 @ 80%) Working set. Same weight across. Rest 0:90 – 2:00 between sets. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 3 Minutes: 10 Box Jumps …
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11.29.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Power Snatch + Hang Power Snatch (1 Complex EMOM x 10 Minutes) Warm up to 60-65% of power snatch and then begin EMOM. Goal is to make 10 successful lifts over 65%. Build slowly each set or every other set to a heavy complex for the day. Metcon Metcon …
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11.28.2018

Battleship CrossFit – CrossFit Warm-up Skill Metcon (No Measure) 8-10 Minutes to Practice Handstand Walks & ProgressionsWall walks Shoulder taps / hip taps Wall runs Partner assisted walks Coach’s choice Metcon Metcon (Time) For Time: 10-20-30-40-50 Double Unders RKBS (70/53) * 10 HSPU Between Each Round (End with HSPU) ** 20 Minute Time Cap * …
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11.27.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Front Squat (3 Rep Max) 1st rep only paused 3 seconds. Compare to 11/14/18 Metcon Bear + Cindy (Time) 3 Rounds of Sit Up “Cindy” 5 Bear Complex (125/85) 2 Rounds of Sit Up “Cindy” 5 Bear Complex (125/85) 1 Round of Sit Up “Cindy” 5 Bear Complex (125/85) …
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