Month: May 2020

Monday June 1

Battleship CrossFit – CrossFit Warm-up 0:00-15:00 Strength 15:00-35:00 1: Power Snatch + OHS (Challenging set of 1 PS + 3 OHS) Build to challenging set of the complex: 1 Power Snatch + 3 OHS. Rest 2 minutes Metcon 35:00-50:00 The Departed (AMRAP – Reps) In a 5 Minute Window: 500 Meter Row With the remaining …
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Sunday May 31

Battleship CrossFit – CrossFit Warm-up Warm-up (No Measure) Grab a light set of DBs and complete: 10 DB RDLs 10 DB Front Squats 10 DB Hammer Curls 20s Elbow Plank 8 DB RDLs 8 DB Reverse Lunges (4 each) 8 Double DB Rows 15s Elbow Plank 20 Renegade Rows (total) 10 DB Thrusters Then, Review …
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05.30.2020

Battleship CrossFit – CrossFit Warm-up Metcon Mosher (Time) 4 Rounds for Time: 14 Sandbag Front Squats (80/60) 25′ Front Rack Lunge 14 Shoulder to Overhead 25′ Crawling Single Arm Sandbag Drag* All in a 20/14 weight vest if possible L3: 70/50 DBs instead L2: 50/35 DBs L1: 45/25 DBs ————– Background: This hero workout is …
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Friday May 29

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Push Jerk (10-8-6-4-2, Building) Add weight each set building to a challenging double. Rest 60-90s. Metcon 35:00 – 55:00 Metcon (Time) For Time: 400m Run 21 Toes to Bar 21 S2OH (105/75) 400m Run 15 Toes to Bar 15 S2OH (135/95) 400m Run …
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Thursday May 28

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Front Squat (8 x 3 @ 75-80%) Goal: +5% from last week Every 60s. Metcon 35:00 – 50:00 Tugboat (Time) 2 RFT: 25 Power Cleans (115, 75) 25 Bar Facing Burpees*10:00 Time Cap* *Compare to 05/30/2019 L3: (95, 65) L2: (75, 55) L1: …
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