WOD

08.20.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingClean and Jerk (1 Rep EMOM x 8 Minutes)Every minute on the minute for 8 minutes, complete 1 clean and jerk. Clean can be power or squat and jerk can be push or split. Start at 55-65% and build every set or every other...

08.18.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)In Teams of Two, Complete: 8 Rounds of 14 WBS (20/14) 7 Deadlifts (135/95) 6 Rounds of 14 WBS (20/14) 7 Deadlifts (185/135) 4 Rounds of 14 WBS (20/14) 7 Deadlifts (225/155) 2 Rounds of 14 WBS (20/14) 7 Deadlifts...

08.17.2018

Battleship CrossFit - CrossFitWarm-upWeightlifting2 Push Press + 3 Push Jerk (Build to heavy)* Try to go heavier than you did on 06/08/18 * Work from rack and build over 5-7 setsMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 10 Minutes of: 2-4-6-8-10-12....etc. Push...

08.16.18

Battleship CrossFit - CrossFitWarm-upWeightlifting3 Hang Power Cleans + 2 Front Squats + 1 Thruster (Work to heavy complex)* Start at 60% of thruster or push press and build to heavy complex.MetconMetcon (Time)For Time: 400m Run 12 Thrusters (115/80) 400m Run 9...

08.15.2018

Battleship CrossFit - CrossFitWarm-upSkillMetcon (Weight)15 Minutes to Find Max Sled Push* Start with 80-100% of bodyweight and push from manhole cover to 100m turnaround point. * Complete 3-5 trips, ideally adding weight each time. Rest as needed between trips. *...

08.14.18

Battleship CrossFit - CrossFitWarm-upWeightliftingHang Power Snatch + OHS (Build to heavy triple)* Start at 50-60% of Hang Power Snatch and build to heavy triple (HPS+OHS+HPS+OHS+HPS+OHS) * Compare to 11/17/17 If mobility doesn't allow for full ROM on overhead squats,...

08.13.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingBack Squat (1 Rep Max)* 15 minutes to find heavy single (no pause) * Make sure you are comfortable bailing or have a spotter once the weight gets heavy. * Start at 50-60% and build to heavy single in 5-7 sets (ex....

08.11.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)In Teams of 2 for Time: 100 Air Squats 100 Alternating KB Hang Snatch (53/35) 100 Hand Release Push Ups (strict) 100 KB Front Rack Lunges (53s/35s) 100 Pull Ups* 1 partner working, 1 partner resting * Split work...

08.10.2018

Weightlifting Deadlift (1 x 5 @ 50% Deadlift (1 x 5 @ 60%) Deadlift (5 x 3 @ 70%) Same weight across all 5 sets. Metcon (Time) For Time: 200m Farmer Carry (53s/35s) 30 Box Jumps (24/20) 40 Deadlifts (135/95) 50 Ab Mat Sit Ups 40 Deadlifts (135/95) 30 Box Jumps (24/20)...

08.10.18

Battleship CrossFit - CrossFitWarm-upWeightliftingDeadlift (1 x 5 @ 50%)Deadlift (1 x 5 @ 60%)Deadlift (5 x 3 @ 70%)Same weight across all 5 sets.MetconMetcon (Time)For Time: 200m Farmer Carry (53s/35s) 30 Box Jumps (24/20) 40 Deadlifts (135/95) 50 Ab Mat Sit Ups 40...

08.09.2018

Battleship CrossFit - CrossFit   Warm-up Skill Metcon (No Measure) 5-10 Minutes to Review and Practice Toes to Bar and Progressions Metcon Metcon (AMRAP - Reps) AMRAP in 20 Minutes: 400m Run 12 Burpees Max Unbroken Toes to Bar Score = Total T2B Toes to Bar should be...

08.08.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingHang Squat Clean (1 Rep EMOM for 8 Minutes)Stand up with barbell first before going into hang. Hang can be anywhere above knee.* Warm up to 55-65%, then start EMOM. Build each set or every other set. * Record heaviest...

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