Battleship CrossFit – CrossFit
Warm-up
Weightlifting
Snatch (3 Position Snatch)
Complete 1 rep from each of the following positions for each complex:
1 – Floor
2 – Knee
3 – Power Position / High Hang
You can perform power or squat snatch.
Start at 50% of snatch and build slowly to heavy complex for the day.
Focus on hitting each position perfectly.
Metcon
Metcon (Time)
Interval “Randy”
2 minutes on / 1 minute off:
50 Double Unders
12 Wall Ball Shots (20/14)
Max Rep Power Snatches (75/55)
* Continue until you complete 75 power snatches.
* Score = Time
** 7 Round / 20:00 Time Cap **
Scaling Options:
100 Singles
WBS (10/14)
Snatches (65/45)
Scale reps/load as needed to finish in 7 rounds or less. WBS should be unbroken and snatch weight should be one that you easily can touch and go when fresh.
Cash Out
Carry: Metcon (Weight)
3 x 100m Suitcase Carry
* As heavy as possible. Switch arms at turnaround.
