WOD

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.

Address:

Gym permanently closed

Phone Number: