Battleship CrossFit – CrossFit
Warm-up
Weightlifting
** BOTH ARE POWER CLEANS **
Power Clean + Hang Clean (2 x 3 @ 65%)
Power Clean + Hang Clean (2 x 3 @ 75%)
Power Clean + Hang Clean (2 x 2 @ 85%)
Power Clean + Hang Clean (1 x 1 @ 90%++)
Build to 90%++. Allowed 1 miss.
Metcon
Metcon (AMRAP – Reps)
On a 2 minute clock, complete 2 Rounds of:
———————–
7 Hang Power Cleans (135/95)
7 Burpee Over Bar
———————–
then in time remaining
Max Rep Toes to Bar
** Rest 0:90 seconds and repeat for a total of 5 rounds (16:00 clock) **
* Score = TOTAL toes to bar
Each round is a sprint. Scale as needed to get to T2B each time.
RX+: 185/135
Scaling Options:
Cleans (95/65)
Burpee Step Over Bar
Knee Raises or Sit Ups
Cash Out
CORE: Metcon (No Measure)
Superset:
3 x 8-10 Strict Hanging Leg Raises (No Kip / Swing)
3 x 0:20-0:30 GHD Back Extension Hold
Add weight to back extensions, if needed.