WOD

06.14.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingSnatch (1 EMOM x 10 Minutes)* Warm up to 60-70% and build each set or every other set, working toward heavy single * Snatch can be power or squat * Record heaviest successful liftMetconMetcon (AMRAP - Rounds and...

06.13.2018

Battleship CrossFit - CrossFitWarm-upSpeed / ConditioningScale run distance if you cannot make it back somewhere close to the goal time so that you have some rest between each run. Scale to row if needed.800m Run (Time)Max Effort 800m RunGoal = Under 4 minutes * Rest...

06.12.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingPush Jerk (1 x 5 @ 50%)Push Jerk (1 x 5 @ 60%)Push Jerk (1 x 3 @ 70%)Push Jerk (1 x 2 @ 80%)Push Jerk (6 x 2 @ 85%)Same weight across all 6 sets.MetconMetcon (Time)For Time: 15-12-9-12-15 Box Jumps (24/20) Single Arm...

06.11.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingBack Squat (3 Rep Max)* 1st rep only paused 1 second in the bottom * Compare to 05/25/18MetconMetcon (AMRAP - Rounds)EMOM for as long as possible: 25 Double Unders 5 Thrusters (95/65)* Add 1 rep to the thrusters every...

06.09.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)In Teams of 3, For Time: 10 Rounds of: 50m Farmer Carry (53s/35s) * while one partner holds handstand Then 50 Squat Cleans (155/105) * partner hangs from pull up bar 50/35 Chest to Bar Pull Ups * partner holds...

06.08.2018

Battleship CrossFit - CrossFitWarm-upWeightlifting2 Push Press + 3 Push Jerk (Work to heavy complex)* Work from rack or blocks * Start at 50-60% of push press and build to heavy complex.2 Push Press + 3 Push Jerk (-15% for 3 x 1 complex)Remove 15% from heavy complex...

06.07.18

Battleship CrossFit - CrossFitWarm-upWeightliftingDeadlift (2 x 5 @ 55%)Deadlift (2 x 5 @ 65%)Deadlift (2 x 3 @ 75%)Deadlift (2 x 2 @ 85%)Deadlift (2 x 1 @ 95%)MetconMetcon (Time)For Time: 80 Double Unders 60 Russian KBS (70/53) 40 Wall Ball Shots (20/14) 20 Deadlifts...

06.06.18

Battleship CrossFit - CrossFitWarm-upEMOMMetcon (AMRAP - Rounds)Every Minute on the Minute for 28 Minutes (7 Rounds): Min 1 - 10/7 Calorie Row Min 2 - 10 Handstand Push Ups Min 3 - 10 Box Jumps (24/20) Min 4 - 10 Alternating KB Snatches (53/35 - from ground each...

06.05.2018

Battleship CrossFit - CrossFitWarm-upWeightlifting** BOTH ARE POWER CLEANS **Power Clean + Hang Clean (2 x 3 @ 65%)Power Clean + Hang Clean (2 x 3 @ 75%)Power Clean + Hang Clean (2 x 2 @ 85%)Power Clean + Hang Clean (1 x 1 @ 90%++)Build to 90%++. Allowed 1...

06.04.18

Battleship CrossFit - CrossFitWarm-upWeightliftingOverhead Squat (3 Rep Max (paused))*** TYPO - should be 5 RM*** All reps paused 2 seconds in the bottom Work from rack. Warm up with bar and build to heavy set of 5. Scale if mobility does not allow for full ROM or...

06.02.18

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)In teams of two, for time: 8 Rounds 20 RKBS (53/35) 10 Burpees 5 Ground to Overhead (95/65) 6 Rounds 20 RKBS (53/35) 10 Burpees 5 Ground to Overhead (105/75) 4 Rounds 20 RKBS (53/35) 10 Burpees 5 Ground to...

06.01.18

Battleship CrossFit - CrossFitWarm-upWeightliftingHang Power Snatch (Work to heavy double)* 15-20 minutes to find heavy double * Start at 50-60% and build to heavy, without putting bar down between reps.MetconMetcon (AMRAP - Rounds and Reps)AMRAP in 12 Minutes:...

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