WOD

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

Address:

Gym permanently closed

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