Month: January 2019

01.26.2019

Battleship CrossFit – CrossFit Warm-up Metcon Chesna (AMRAP – Rounds and Reps) AMRAP 30 w. a partner: Buy in: 209 Double Unders split however Then, Remaining time AMRAP: 7 Power Snatch (135, 95) 15 Thrusters (135, 95) 18 Calorie Row*One athlete completes a full round at a time. L3: (115, 75) 200m Run L2: (95, …
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01.18.2019

Battleship CrossFit – CrossFit Warm-up Skill Metcon (No Measure) EMOM 12: Minute 1: Double KB OH Carry x 100 Ft. Minute 2: 12/8 Ring or Bar Dips Minute 3: 10/6 Strict Pull-upsScaling Options: – Band Assisted OR Box Dips – Band Assisted OR Ring Rows w. a slight pause x 10-12. Metcon Metcon (AMRAP – …
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01.24.2019

Battleship CrossFit – CrossFit Warm-up Weightlifting Clean and Jerk (5 x 2 @ 75-80%) POWER Clean + Jerk: 5 x 2 @75-80% of Last Monday, Every 60s. – Beginner: Work on technique with a light load for all sets. Back Squat (3 x 5 @ 80%) Back Squat: 3 x 5 @ 80% of Last …
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01.23.2019

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds) EMOM 30: Minute 1: 45s Farmer Carry (70, 53) Minute 2: 45s Squat Thrusts Minute 3: 45s Row for Calories Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35s, 25s) Minute 5: 45s Double Unders Minute 6: 45s KB WindmillsScaling Options: Farmer Carry (53s/35s) …
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01.22.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Skill 15:00 – 35:00 A: Handstand Push-ups (5 x 6-8) Rest 45s. – Adv: Strict w. a vest – Int: Strict OR Kipping – Beg: Box Push-up x 5-8 per set. B: Rope Climb (5 x 1-2) RX = Legless Rope Climbs: Rest 45s. – Adv: Wear …
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