Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Weightlifting
15:00 – 40:00
3 Deadlifts + 2 Power Cleans + 1 Squat Clean (Work to Heavy Complex)
*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets.
* Rest 2:00 between sets.
– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.
Metcon
Choose One
40:00 – 50:00
Power Elvis (Time)
For Time:
30 Power Cleans (185, 125)
Rx+:(225, 145)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65)
*10:00 Cap*
Beginner Alternate Workout:
AMRAP 7:
8-10 Thrusters (light)
8 Burpees or Squat Thrusts
Elvis (Time)
For Time:
30 Squat Cleans (185, 125)
Rx+:(225, 145)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65)
*10:00 Cap*
Cash Out
50:00 – 60:00
Single Leg KB RDL (4 x 6 each)
Use racks for support if needed
