Month: June 2019

07.01.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 40:00 Barbell Glute Bridges (3/4 x 6-8) Rest 90s. – Choose one weight and use for all sets. Deadlift (Warm up to WOD weight) 3-4 sets of 4-6 touch and go reps, resting 60s between sets. Metcon 40:00 – 55:00 Timebomb (AMRAP – Reps) …
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06.29.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Metcon 15:00 – 55:00 Metcon (Time) Teams of 3, For Time: 1 mile run 100 squat cleans (95/65) 1 mile run 100 burpees to 45# plate* 35 minute cap* Split as needed. 1 working, 1 resting, 1 holding: – During run, hang from bar – During cleans …
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06.28.2019

Battleship CrossFit – CrossFit Warm-up Weightlifting Bench Press (5-4-3-2-1+) Rest 2:00 – Build to a 1RM (3-4 singles above 90%) – Beginner: Bench Press: 5 x 5, adding weight if form permits. Metcon Metcon (AMRAP – Reps) 0:30 On / 0:30 Off for 5 Rounds (20:00 Clock): Minute 1: Max Rep HRPU Minute 2: Max …
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06.27.2019

Battleship CrossFit – CrossFit Warm-up Weightlifting Back Squat (3 @ 50%) Back Squat (3 @ 60%) Back Squat (3 @ 70%) Back Squat (3 @ 80%) Back Squat (1 @ 90%) Metcon Nor’easter (AMRAP – Rounds and Reps) AMRAP 15: 5 Power Snatches (115, 75) 10 T2B 15 Wall balls (20, 14)Rx+:(135, 95) L3: (95, …
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06.26.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 30:00 Warm up + Review and Set Up for GOAT WOD Metcon 30:00 – 50:00 Metcon (AMRAP – Rounds) “GOAT WOD” EMOM 20: ODD MINUTES: GOAT #1 EVEN MINUTES: GOAT #230-40s of quality work on each minute. Focus on quality, not speed today. Ideas: Light Oly Work Gymnastics …
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