Battleship CrossFit – CrossFit
Warm-up
Weightlifting
Power Clean + Hang Clean (Work to heavy)
* Power clean from ground immediately into hang SQUAT clean
* After warming up with empty bar, start at 50-60% and build to heavy complex.
Metcon
Metcon (Time)
For Time:
Run 200m
21 Clean & Jerks (105/75)
21 HSPU
Run 200m
15 Clean & Jerks (105/75)
15 HSPU
Run 200m
9 Clean & Jerks (105/75)
9 HSPU
Run 200m
** 15 minute time cap **
RX+: C&J (135/95)
Scaling Options:
C&J (95/65)
Seated KB Press / Wall Climbs (7, 5, 3)
Cash Out
Durante Core (Time)
5 Rounds:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
* Scale number of rounds as needed to focus on quality!