Month: April 2020

Friday May 1

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Push Jerk (6 Sets of 6-8 Reps) If using DB, 6-8 reps per side Rest 60-90s Metcon 35:00 – 55:00 Metcon (AMRAP – Reps) Every 3 Minutes: 200m Run 20 Sit Ups Max Rep DB/KB Hang Snatch (50/35)Rest 90s and Repeat for 4 …
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Thursday April 30

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Lunge + Lunge + Thruster (1 Complex EMOM x 12 ) Lunge Right + Lunge Left + Thruster As heavy as possible Metcon 35:00 – 55:00 Metcon (Time) For Time: 50 Step Ups (50/35) 21 Clusters (135/95) 50 Step Ups 15 Clusters 50 …
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Wednesday April 29

Battleship CrossFit – CrossFit Warm-up 0:00 – 10:00 Metcon (AMRAP – Rounds and Reps) 20 AMRAP: 5 HRPU 10 Russian Swings (50/35) 15 Air SquatsRX+: American Swings, Weighted Squats (50/35) L2: Swings (35/26) L1: Knee Push Ups or Elevated Push Ups Metcon 10:00 – 30:00 Cash Out 30:00 – 60:00 Metcon (No Measure) 04/28/20 ROMWOD …
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Tuesday April 21

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 1A: Bent Over Row (4 x 8-10) 2 second hold at top Mod: DB (each arm) 1B: Dips (4 x 15-20) Using chair/couch, etc. RX+: 2s Eccentric Rest 45s Metcon 35:00 – 55:00 WOD: Metcon (AMRAP – Rounds and Reps) AMRAP in 5 …
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Monday April 27

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 1 Power Clean + 2 Front Squats (EMOM x 10 Minutes) As heavy as possible Metcon 35:00 – 50:00 Metcon (Time) For time: 21-15-9 Power Clean & Jerk (135/95 or 80/60 Sandbag) Front Squat* 10:00 Time Cap * DB Mod: Power Clean & …
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