WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

2 Push Press + 3 Push Jerk (Work to heavy complex)

* Work from rack or blocks

* Start at 50-60% of push press and build to heavy complex.

2 Push Press + 3 Push Jerk (-15% for 3 x 1 complex)

Remove 15% from heavy complex and complete 3 with lighter weight

Metcon

Metcon (Weight)

12 AMRAP:

400m Run

5 UNBROKEN Shoulder to Overhead
* S2OH is from the ground – do not use rig

* S2OH can be push press, push jerk or split jerk

* Score = TOTAL load lifted. Only count if you successfully completed all 5 reps unbroken!

Example:

Rd 1 @ 95

Rd 2 @ 105

Rd 3 @ 135

Rd 4 @ 155 = 490 score

YOU CHOOSE THE WEIGHT! Make it challenging, but choose wisely. 🙂

Scaling Options:

500m row

Cash Out

CORE: 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 movement.

Address:

Gym permanently closed

Phone Number: