Month: January 2020

Monday January 27

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 40:00 Front Squat (Heavy 3 ) Build to a heavy 3 in 10 sets. Rest 2:00 – Goal – exceed last weeks top weight if you’re feeling good. Metcon 40:00 – 55:00 Metcon (AMRAP – Rounds) EMOM 10: ODD Minutes: 10 Deadlifts (225, 155) …
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Sunday January 26

Battleship CrossFit – CrossFit KB RDL 1/4 x 6-8. Rest 30s DB Hammer Curls Rest 60s.After KB RDLs and DB Hammer Curls, complete Plank Complex: 4 x 10s + 10s + 10s. Rest 30s. – Side Plank + Elbow Plank + Side Plank Metcon (AMRAP – Rounds and Reps) AMRAP 10 ascending reps: 1 DB …
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Saturday January 25

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Metcon 20:00 – 60:00 Metcon (Time) In teams of 2: Buy-in: 2 Mile Run Then, 3 Rounds of: 150 Double Unders 90 Wall balls (20, 14) 30 Squat Cleans (115/80)One person works. Split as needed. * 35:00 Time Cap * Rx+: 135/95 L3: (105/75) L2: (Double Under …
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Friday January 24

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 1A: Bench Press (5 x 5 ) Rest 45s. – Build in weight each set. Record heaviest. – Goal: beat last weeks final weight if you’re feeling good. 1B: Single Arm KB Row (5 x 10 each) Rest 45s. 1 challenging weight for …
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Thursday January 23

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Power Clean + Squat Clean (Every 90s for 10 Rounds) Work to heavy complex. Record heaviest successful lift. – Beginner: Focus on technique for all 10 sets. Metcon 35:00 – 55:00 Metcon (4 Rounds for time) Every 4:00 x 5 Sets (20:00 Clock): …
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