WOD

08.03.2018

Battleship CrossFit - CrossFitWarm-upWeightlifting2 Push Jerk + 1 Split Jerk (Work to heavy complex)Work from rack or blocks and build to heavy complex for the day over 6-8 sets. Record heaviest complex.MetconFight Gone Bad (3 Rounds for reps)Three rounds of:...

08.02.18

Battleship CrossFit - CrossFitWarm-upWeightliftingBack Squat (Heavy Single with 1 Second Pause)Work up to a heavy single with a 1 second pause in the bottom. Compare to 07/18/18MetconMetcon (Time)For Time: 4 Rounds of Sit Up "Cindy" 20 Alternating Front Rack Lunges...

08.01.2018

Battleship CrossFit - CrossFit   Warm-up Gymnastics ** Choose ONE option based on your current skill level. 5-10 minutes for skill work ** A: Chest-To-Bar Pull-ups (3 Sets of Max Unbroken Strict C2B Pull Ups) * 3 Sets for Total Reps * Double Overhand Grip B: Pull-ups...

07.31.18

Battleship CrossFit - CrossFit   Warm-up Weightlifting Hang Power Clean + Hang Squat Clean + Jerk (Work to heavy) Stand up with barbell first, then go into hang power clean. Without putting barbell down, lower to hang position and go into a hang squat clean. Then...

07.30.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingSnatch (3 Position Snatch)Complete 1 rep from each of the following positions for each complex: 1 - Floor 2 - Knee 3 - Power Position / High Hang You can perform power or squat snatch. Start at 50% of snatch and build...

07.27.2018

Battleship CrossFit - CrossFitWeightliftingWarm-upFront Squat (1 Rep Max)15 minutes to find heavy single for the day. Build over 6-8 sets.MetconMetcon (Time)For Time: 400m Run then 4 Rounds of: 5 Hang Power Cleans (95/65) 5 Front Squats (95/65) 400m Run then 3 Rounds...

07.26.2018

Battleship CrossFit - CrossFit   Warm-up Weightlifting Push Jerk (1 x 5 @ 55%) Push Jerk (1 x 4 @ 65%) Push Jerk (1 x 3 @ 75%) Push Jerk (1 x 2 @ 85%) Push Jerk (4 x 1 @ 95%) From rack or blocks, 4 singles at 95% of 1RM Metcon Metcon (AMRAP - Rounds and Reps) EMOM for...

07.25.2018

Battleship CrossFit - CrossFit   Warm-up Gymnastics 5-10 Minutes for Handstand Push Up Practice ** Choose ONE option below based on your current skill level ** A: Metcon (Distance) Max Depth Kipping HSPU * Use bumper plates to find maximum depth for 1 HSPU. Score =...

07.24.2018

Battleship CrossFit - CrossFit   Warm-up Weightlifting Power Snatch + OHS (5 x 1 @ 70%) Power Snatch + OHS (4 x 1 @ 75%) Power Snatch + OHS (3 x 1 @ 80%) Power Snatch + OHS (2 x 1 @ 85%) Power Snatch + OHS (1 x 1 @ 90%) % based on power snatch 1RM If skill level or...

07.23.2018

Battleship CrossFit - CrossFit   Warm-up Weightlifting Thruster (3 Reps Every 90 Seconds) Every 90 seconds for 10 rounds, perform 3 squat clean thrusters. Start at 60-65% and build each set or every other set to a heavy set of 3. Record heaviest set. Metcon Metcon...

07.21.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)In Teams of Two, Complete: 125 Power Cleans 100 Front Squats 75 Hang Power Snatch 50 Thrusters * EMOM (starting at 0:00), both partners stop and complete 5 synchro burpees over the barbell.* 1 partner working, 1...

07.20.2018

Battleship CrossFit - CrossFit   Warm-up Weightlifting Deadlift (1 x 5 @ 45%) Deadlift (1 x 5 @ 55%) Deadlift (1 x 3 @ 65%) Deadlift (6 x 3 @ 70%) Metcon Metcon (Time) For Time: 15-12-9-6-3 HSPU Deadlifts (225/155) * 100m Farmer Carry (53/35) Between Rounds (5 total...

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