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
