Battleship CrossFit – CrossFit
Warm-up
Weightlifting
2 Hang Power Cleans + 2 Jerks (Work to heavy complex)
* Split jerk or push jerk.
Metcon
** Rest 0:90 between each AMRAP **
A: Metcon (AMRAP – Rounds and Reps)
AMRAP in 3 Minutes:
30 Double Unders
12 Hang Power Clean & Jerks (95/65)
RX+: HPC&J (105/75)
Scaling: 60 Singles
HPC&J (80/55)
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 3 Minutes:
30 Double Unders
9 Hang Power Clean & Jerks (105/75)
RX+: HPC&J (115/80)
Scaling: 60 Singles
HPC&J (95/65)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP in 3 Minutes:
30 Double Unders
6 Hang Power Clean & Jerks (115/80)
RX+: HPC&J (135/95)
Scaling: 60 Singles
HPC&J (105/75)
Cash Out
Durante Core (Time)
5 Rounds:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
* Scale number of rounds as needed to focus on quality.
