Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Strength
15:00 – 40:00
Power Clean + Squat Clean (Every 90s for 10 Rounds)
Work to heavy 1 + 1 in 10 sets.
Reset between reps.
Goal: exceed last weeks weight if you’re feeling good.
Metcon
40:00 – 55:00
90s Hip Hop (Time)
For Time:
10-8-6-4-2
Squat Clean (155/105)
5-4-3-2-1
Bar Muscle Ups
* 12:00 Time Cap
* Compare to 09/16/19
RX+: Ring MU
L3: 1-1-1-1-1 MU (Bar or Ring)
L2: 135/95, Strict PU
L1: 115/75, Ring Rows or Strict Banded PU
Cash Out
55:00 – 60:00
Xtra: Metcon (Weight)
Superset:
1a – Glute March or Banded Glute Bridge 3 x 10
1b – Standing Calves 3 x 30
Rest 60s between sets
