Author: ilovecrossfit

Thursday February 20

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Strength 20:00 – 40:00 1 1/4 Front Squats (Heavy 3) Build to a heavy 3 in 8 sets. Rest 2:00 – Goal: Exceed loading from last week by 5-10#s if you’re feeling good. Metcon 40:00 – 55:00 Grace (Time) For Time: 30 Clean and Jerks, 135# / …
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Wednesday February 19

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Metcon 20:00 – 40:00 Metcon (AMRAP – Rounds and Reps) AMRAP in 3 Minutes: 30 Double Unders 10 Pull Ups 10 Overhead Squats (95/65)* Rest 90s between rounds. PICK UP WHERE YOU LEFT OFF. * Repeat for a total of 4 Rounds Rx+:(115/85), C2B PU L3: (75, …
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Tuesday February 18

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 1A: Single Arm DB Bench Press (4 x 8 ) No rest.Slightly heavier than last week 1B: Inverted Row (4 x 12) Rest 60s Metcon 35:00 – 55:00 Metcon (Time) 5 RFT: 15 Push Press (105/75) 15 Box Jumps (24, 20) 15 T2B* …
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Monday February 17

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 40:00 Sumo Deadlift (1RM) Against a band Build to 1RM in 10 sets. Rest 1:30-2:00 – Goal: 85% of 1RM (without a band) Metcon 40:00 – 55:00 BCF Benchmark 4 (AMRAP – Rounds and Reps) AMRAP 10: 10 Russian KBS(70, 53) 10 Goblet Squats …
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Sunday February 16

Battleship CrossFit – CrossFit Warm-up 400 Meter Run 20 Walking BW Lunges 20 Abmat Sit-ups 100 Single Unders 20 Air Squats 20 Hollow Rocks 400 Meter Run Metcon Run For Your Life (Distance) AMRAP 20: 200 Meter Run Rest 30s – Goal: This is a benchmark workout to test aerobic fitness – find a pace …
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