Month: November 2019

11.25.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Weightlifting 20:00 – 40:00 Glute Hip Thrust (3 / 5 x 5 ) Rest 90s. – Rx+ with mini band above knees Metcon 40:00 – 55:00 Batwings (Time) For time: 45 Calorie Row 30 Deadlifts (225, 155) 30 Lateral Burpees* Compare to 08/29/19 Stagger start by 4 …
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11.23.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Metcon 15:00 – 45:00 Metcon (AMRAP – Rounds and Reps) AMRAP 24: 20 SDHP (75, 55) 20 Wall Balls (20, 14) 20 Abmat Sit-ups 20 Power Snatch (95, 65) 100 Double Unders*One person works – split as needed. L3: (75, 55) L2: (65, 45) (Double Under Attempts) …
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11.22.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Push Press (1 RM) Push Press: 1RM in 10 sets. Rest 2:00 – Beginner: 5 x 5 working technique and only adding weight if form permits Metcon 35:00 – 55:00 Metcon (AMRAP – Rounds and Reps) AMRAP 15 of: 20 KBS (53, 35) …
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11.21.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 40:00 Box Jumps (5 x 3) Seated. Every 60s. Sumo Deadlift (6 x 3 @ 60%) Against a band Every 60s. – Reset reps Metcon 40:00 – 55:00 *COMPARE TO 06/13/2018* 800m: 800m Run (Time) Max Effort 800m RunGoal = Under 4 minutes * …
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11.20.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Gymnastics 15:00 – 35:00 Metcon (No Measure) Gymnastics Skill – Week #2: EMOM 10: ODD Minutes: 30s of Skill Work EVEN Minutes: 10 Hollow Rocks + 30 Single UndersChoose 1 Movement to work on Metcon 35:00 – 60:00 Metcon (Time) 5 RFT: 5 Pull Ups 10 Burpees …
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