WOD

11.27.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingFront Squat (3 Rep Max)1st rep only paused 3 seconds. Compare to 11/14/18MetconBear + Cindy (Time)3 Rounds of Sit Up "Cindy" 5 Bear Complex (125/85) 2 Rounds of Sit Up "Cindy" 5 Bear Complex (125/85) 1 Round of Sit Up...

11.26.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingPush Jerk (1 x 5 @ 50%)Push Jerk (1 x 5 @ 60%)Push Jerk (1 x 3 @ 70%)Push Jerk (6 x 3 @ 75%)Working set. Same weight across all 6 sets. Rest 60-90 seconds between each set.MetconMetcon (Time)For Time: 21 Push Jerks...

11.24.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)In teams of two, for time: 400m Run (together) 80 WBS (20/14) 80 Deadlifts (155/105) 400m Run (together) 60 WBS (20/14) 60 Deadlifts (185/135) 400m Run (together) 40 WBS (20/14) 40 Deadlifts (225/155) 400m Run...

11.23.2018

Battleship CrossFit - CrossFitWarm-upWeightlifting1 Power Clean + 1 Hang Power Clean + 2 Jerks (Every 90 Seconds for 8 Rounds (12:00 Clock))Jerk can be split jerk or push jerk. Start at 50%-55% of C&J and build to heavy complex.MetconMetcon (Time)7 Rounds for Time: 7...

11.21.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)For Time: 100 Burpees 100 AKBS (53/35) 100 Ab Mat Sit Ups 100 KB Overhead Alternating Lunges (53/35)* 35 Minute Time Cap * RX+: KB Alt. Lunges (70/53) Scaling Options: AKBS and Lunges (35/26) OR scale reps to...

11.21.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingPush Press (1 x 5 @ 55%)Push Press (1 x 5 @ 65%)Push Press (1 x 3 @ 75%)Push Press (6 x 2 @ 85%)MetconMetcon (AMRAP - Reps)4 Rounds For Total Reps (16:00 Clock): Min 1 - Max SDHP (95/65) Min 2 - Max Push Press (95/65)...

11.20.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingBack Squat (5 RM)No pause. Compare to 11/09/2018Back Squat (-10% for 2 x 5)Drop set. Remove 10% and complete 2 sets of 5 reps.MetconMetcon (5 Rounds for time)Every 4 Minutes for 5 Rounds (20:00 Clock): 30 Double Unders...

11.19.2018

Battleship CrossFit - CrossFitWarm-upWeightlifting** ALL WITH 2 SECOND PAUSE AT THE KNEE **Power Snatch (1 x 3 @ 50%)Power Snatch (1 x 3 @ 60%)Power Snatch (1 x 2 @ 70%)Power Snatch (2 x 1 @ 75%)Power Snatch (1 x 1 @ 76%+)Work to heavy. Stop if you miss.MetconMetcon...

11.17.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)In teams of two, complete 20 rounds for time: 100m Run (together) 12 KB Box Step Ups (53/35 - all on 20" box) 6 Push Jerk (135/95)* 1 working / 1 resting (except during run). Split remaining work as needed....

11.16.2018

Battleship CrossFit - CrossFitWarm-upWeightlifting5 Deadlifts + 3 Hang Power Cleans + 1 Front Squat (1 Complex Every 90 Seconds)Every 90 seconds for 6 Rounds (9:00 clock), perform 1 complex. Start at 55-60% of max squat clean. Build each set or every other set to a...

11.15.2018

Battleship CrossFit - CrossFitWarm-upSpeed / ConditioningMetcon (No Measure)5 Rounds Each, Alternate Between: - 50m Heavy Sled Push (100-125% of BW) - 50m Heavy Farmer CarryStart at manhole cover and stop at 100m turnaround point (sign). Use two KBs and carry back to...

11.14.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingFront Squat (3 RM)Tempo: 2 second eccentric, 1 second pause in bottom for all reps. Work to heavy set of three.MetconMetcon (Time)For Time: 3 Rounds 20 HRPU (strict) 20 Alt. Front Rack Lunges (105/75) 2 Rounds 15 HRPU...

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