Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Weightlifting
15:00 – 35:00
Sumo Deadlift (8 x 3, Building to Heavy)
Against a band. Build to a heavy set of 3 in 8 sets.
– Goal: Build to 75-80% of 1RM (non-banded) found on 10/21.
Metcon
35:00 – 50:00
Metcon (3 Rounds for reps)
AMRAP in 3 Minutes:
25 Double Unders
9 Thrusters (95/65)
*Rest 1:30*
AMRAP in 3 Minutes:
25 Double Unders
6 Thrusters (115/80)
*Rest 1:30*
AMRAP in 3 Minutes:
25 Double Unders
3 Thrusters (135/95)
RX+: 115/80, 135/95, 155/105
L3: 85/55, 95/65, 105/75
L2: 65/45, 85/55, 95/65
L1: Singles, DB thrusters (light)
Cash Out
50:00 – 60:00
Glute Hip Thrust (3 x 10 )
Using bench, if possible.
Rest 60s.