Battleship CrossFit – CrossFit
Hang Squat Clean (1 Rep EMOM for 8 Minutes)
Stand up with barbell first before going into hang. Hang can be anywhere above knee.
* Warm up to 55-65%, then start EMOM. Build each set or every other set.
* Record heaviest successful lift
Modify to hang power clean + front squat, if needed.
Metcon (AMRAP – Rounds and Reps)
3 Squat Cleans (185/135)
1 Rope Climb
Score = Total Rounds + Reps
RX+: Legless Rope Climbs
Wall Walks (2), Seated KB Press, Box HSPU, Strict HRPU
Squat Cleans (135/95) or 75-80% of today’s EMOM
Rope Pulls (3), Ring Rows or Pull Ups (5)
Durante Core (Time)
10 Hollow Rocks
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
* Scale number of rounds as needed to focus on quality over quantity!