WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Power Snatch + Hang Squat Snatch (Work to Heavy)

* All reps with 3 second eccentric to the knee on hang snatch.

* Start at 50-60% and build to heavy complex. Record heaviest lift.

If full ROM is not possible, do power snatch + hang power snatch instead (with eccentric).

Metcon

Metcon (Time)

“Cindy” + “Isabel”

AMRAP in 2 Minutes:

5 Pull Ups

10 Push Ups

15 Air Squats

then in time remaining,

Max Rep Power Snatch (135/95)
* After completing 1 round of Cindy, perform as many snatches as possible in time remaining. Continue until you reach a total of 30 snatches.

* Rest 1 minute between each AMRAP

** Time Cap – 6 Rounds (17:00 Clock) **

Score = Clock time when 30 snatches are completed.

RX+: Squat Snatches (135/95)

Scaling Options:

Knee Push Ups

Ring Rows / Banded PU

Snatches @70-75%

or scale number of reps

Cash Out

Metcon (AMRAP – Reps)

Not for Time:

Accumulate 15-20 YTWs

(Y+T+W = 1 rep)
Hinging at hip, use change plates or very light dumbbells

Address:

Gym permanently closed

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