Month: September 2019

09.25.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Metcon 15:00 – 45:00 Metcon (AMRAP – Rounds and Reps) AMRAP 30: 800 Meter Run 50 Double Unders 25 Power Snatch (75, 55)Rx+: 95/65 L3: 65/45 L2: 100 Singles L1: Sub 1,000m Row Cash Out 45:00 – 60:00 Metcon (No Measure) 09/27 ROMWOD (11 Mins)

09.24.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 45:00 1: Push Press + Push Jerk + Split Jerk (6 x 1+1+1) @80% of Push Press Every 90s. Rx+: (Against single strand mini-bands @60% of Push Press) 2A: Rollback Tricep Extensions (3 x 12-15) No rest. 2B: Inverted Rows (3 x 12-15) Rest …
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09.23.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Box Squats (6 x 5) Build to a tough but PERFECT set of 5 over 6 sets. Rest 2:00 – Regular Squat Stance Metcon 35:00 – 55:00 Metcon (4 Rounds for time) Every 4 Min for 4 Rounds (16:00): 200m Row Sprint 10 …
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09.21.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Metcon 20:00 – 60:00 Metcon (AMRAP – Rounds and Reps) In teams of 2 – AMRAP 40: 30 Deadlifts (225/155) 400 Meter Run 30 T2B 400 Meter Run 30 Air Squats 400 Meter RunRX+: 275/185 L3: (185/135) L2: (155/105) (Knee Lifts) L1: (135/95) (Abmat Sit-ups) *One person …
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09.21.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Metcon 20:00 – 60:00 Metcon (AMRAP – Reps) Teams of two (1 working / 1 resting): 10 AMRAP: 500m Row Max Unbroken Alternating Front Rack Lunges (95/65) * Rest 2 Minutes* 10 AMRAP: 400m Run Max Unbroken Push Press (95/65) *Rest 2 Minutes* 10 AMRAP: 150 Double …
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