Month: October 2019

11.01.2019

Battleship CrossFit – CrossFit Warm-up Metcon RX: Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, …
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10.31.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Metcon 15:00 – 45:00 Metcon (Time) 3 RFT w. a partner: 1,000m Row 50 Burpees Over Partner 100 Double Unders*One person works at a time – split as desired. * 30:00 Cap L3: (Double Under Attempts) L2: (Single Unders) L1: Reps of 750m Row / 30 Burpees …
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10.3

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Power Snatch (10 x 2 ) Adding weight if form permits. Goal – 85% Rest 90s. – Goal build to a heavy double – reset on each rep Metcon 35:00 – 55:00 Nor’easter (AMRAP – Rounds and Reps) AMRAP 15: 5 Power Snatches …
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10.29.2019

Battleship CrossFit – CrossFit Warm-up Weightlifting DB Bench Press (2 / 4 x 10) Slight Decline DB Bench Press: 2/4 x 10. Rest 30s Inverted Rows (2 / 4 x 15) With a challenging load or BW Metcon Metcon (AMRAP – Rounds and Reps) 15 AMRAP: 100m Crossbody Carry (53s/35s – switch at turnaround) 10 …
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10.28.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Front Squat (3 RM) Front Squat: 3RM in 7 sets. Rest 2:00 – Goal: 85-90% of current 1RM if known – Beginner: 5 x 5, adding weight if form permits Metcon 35:00 – 50:00 Metcon (Time) 5 Rounds for Time: 15 Hang Power …
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