Month: September 2019

10.01.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Gymnastics 15:00 – 30:00 Pull-ups (5 x 5 ) Pull-ups – medium grip Rest 90s. RX+: Add weight RX: BW L3: Partner Assisted Pull-ups L2/L1: Inverted Ring Rows: 5 x 10 Metcon 30:00 – 50:00 Metcon (Time) For Time: 40-30-20-10 Push Ups Ab Mat Sit Ups 120-90-60-30 …
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09.30.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 40:00 Squat Snatch (2 reps every 90s for 15:00) Every 90s Rx: Build to heavy Sc: Focus on technique Beginner: Power Snatch + Hang Power snatch Metcon 40:00 – 50:00 The Departed (AMRAP – Reps) In a 5 Minute Window: 500 Meter Row With …
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09.28.2019

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (Time) In teams of 3: Buy-in: 1 Mile Run Then ——— 3 Rounds of: 150 Double Unders 90 Wall Balls (20, 14) 30 Deadlifts (225, 155) ———- Then,Cash-out: 1 Mile Run*1 person working / 1 person resting / 1 person holding: – During runs, hold farmer carry (53s/35s) …
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09.27.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Bench Press (1 RM) Build to a 1RM in 8-10 sets. Rest 2:00 – Beginner: Bench Press: 5 x 5, adding weight if form permits. Metcon 35:00 – 55:00 Surprise (Time) For time: 20-15-10-5 Push Press (135, 95) Burpee Pull-ups*14:00 Time Cap* L3: …
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09.26.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Box Squats (10 x 3 @ 60%) % of Back Squat 1RM – Every 60s. Rx+: (use 25% of Max in chain weight w. 50% straight weight) Metcon 35:00 – 55:00 Metcon (AMRAP – Rounds) EMOM 16: Minute 1: 5 High Box Jumps …
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