Month: December 2019

12.06.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Gymnastics 15:00 – 35:00 Chin Ups (5 Sets of 4 Chin Up + Negative) Rest 1:30 – 2:00 RX+: Add weight – Scaling – Partner Assisted Pull-ups + Negative Metcon 35:00 – 50:00 Metcon (Time) 5 RFT: 10 Push Press (115, 75) 10 AKBS (53, 35) 10 …
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12.05.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 40:00 Snatch (Heavy Single) Every 0:90 for 12 Rounds (18:00 Clock), building to heavy single. – Goal is to hit 90% of 1RM if known – Any style snatch – Beginner – technique work Metcon 40:00 – 50:00 Open Style (AMRAP – Rounds and …
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12.04.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Metcon 15:00 – 55:00 Metcon (Time) For time: 400 Meter Run 100 DB Renegade Rows (35s/25s – total reps) 800 Meter Run 100 HRPU 1200 Meter Run 100 Air Squats 1 Mile Run 100 Abmat Sit-ups* 30:00 Time Cap * L3: 30s/20s L2: 20s/10s L1: (50 Reps …
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12.03.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 40:00 1: Bench Press (6 x 6 Building) Medium grip: Build to a heavy 6 in 6 sets. Rest 2:00 Goal = 80% of 1RM – Beginners: Only add weight if form permits. 2: Chest Supported DB Rows (5 x 10 ) Rest 60s. …
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12.02.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Thruster (Build to 1RM) 1RM in 10 sets from the rack. Rest 0:90 – 2:00 Beginner: Heavy set of 3 from the Rack. Metcon 35:00 – 45:00 Jim Beam (Time) For time: 9-15-21 Thrusters (95, 65) Bar Facing Burpees*9:00 Time Cap * L3: …
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