Month: July 2019

08.01.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 40:00 A: Wide Stance Box Squats (3 / 5 x 5 @ 60%) @60% of Monday’s 3RM OR 50% of 1RM Back Squat – Every 90s. B: Metcon (Weight) KB Squat Jumps 1/4 x 5.Rest 60s. – Max height on each rep. Metcon 40:00 …
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07.31.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Metcon 20:00 – 45:00 Metcon (AMRAP – Rounds and Reps) AMRAP 20 w. a partner: 400 Meter Run *Max Reps of: 20 RKBS (53/35) 20 Power Snatch (75, 55)*One athlete runs 400 meters while their partner performs max rounds of RKBS/Power Snatch Couplet *Score = total rounds …
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07.30.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Bench Press (9 x 3 @ 55%) Speed Bench Press Every 60s – 3 Sets Close Grip – 3 Sets Medium Grip – 3 Sets Wide Grip Metcon 35:00 – 55:00 Metcon (Time) 3 RFT: 15 Pull-ups 15 Burpee Box Jumps (24, 20) …
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07.29.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Wide Stance Box Squats (3RM) Rest 2:00 – Use a parallel Box – Compare to 03/04/19 Metcon 35:00 – 55:00 Metcon (AMRAP – Rounds and Reps) On a 15:00 Clock, For Max Unbroken Rounds: 8 Deadlifts (95, 65) 8 Power Cleans 8 Front …
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07.27.2019

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 RowSub 200m run if no rowers available. *One athlete completes a full round at a time. …
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