Battleship CrossFit – CrossFit
Warm-up
Weightlifting
Power Snatch + Hang Power Snatch + OHS (Work to heavy complex)
1 power snatch from floor, straight into 1 hang power snatch and then 1 overhead squat
* Start at 50-55% of Power Snatch and Build to Heavy Complex
* Compare to 10/27/17
Metcon
Metcon (Time)
EMOM for as long as you can maintain:
5 Box Jumps (30/24)
3 Power Snatch (105/75)
1 Overhead Squat (105/75)
** 15 minute time cap **
Score = Number of consecutive rounds completed in under 60 seconds (Perfect score = 15)
RX+: Power Snatch & OHS (135/95)
Scaling Options:
Box Jumps (24/20) OR step ups
Power Snatch & OHS (95/65) OR Scale to Power Clean + Front Squat if ROM doesn’t allow for full OHS
Cash Out
Carry: Metcon (Weight)
2 x 100m Single Arm Overhead KB Carry
* Switch arms at turnaround. Choose a weight that allows you to keep your elbow locked out.
