Battleship CrossFit – CrossFit
Warm-up
Weightlifting
Power Snatch + Hang Power Snatch (1 complex EMOM x 10 Minutes)
* From floor, complete 1 power snatch immediately into a hang power snatch (from anywhere above knee)
* After warming up with empty bar, start at 60-70% and build each set or every other set.
* Record heaviest complex.
Metcon
Metcon (4 Rounds for time)
EACH ROUND FOR TIME:
From 0:00 – 5:00, complete:
18 Power Snatch (95/65)
200m Sprint
From 5:00 – 10:00, complete:
15 Power Snatch (105/75)
200m Sprint
From 10:00 – 15:00, complete:
12 Power Snatch (115/80)
200m Sprint
From 15:00 – 20:00, complete:
9 Power Snatch (135/95)
200m Sprint
* Score = EACH round for time. Rest for any remaining time. (Each round should be a sprint!)
* Scale weight on power snatch as needed, but build to heavy.
Men’s RX+:
Power Snatch 105/115/135/155
Women’s RX+:
Power Snatch 75/80/95/105
Cash Out
Xtra: Metcon (AMRAP – Reps)
Not for Time:
4 x 6-8 Ring Dips
* Add weight if needed.
* Scale using matador or bands
