CrossFit Carnivore – Class WOD Metcon (AMRAP – Reps) 5 minute AMRAP: Max 100 meter sled push (2-45# plates for males/1-45# plate for females) 5 minute AMRAP: Max 100 meter farmers carry 72/53# 5 minute AMRAP: Max wallballs 20/14# 5 minute AMRAP: Max KBS 53/35# 5 minute AMRAP: Max 100 meter waiters carry 50/35# DB (hold DB overhead down 50 meters and back 50 meters) 5 minute AMRAP: Max Ground to Overhead 25/15# plate 5 minute AMRAP: Max tire flips 1 minute rest between each 5 minute round, rotate from one station to the next-working with a partner you each

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CrossFit Carnivore – Class WOD Metcon (Time) Aerobic capacity/Active recovery: 10 rounds 200 meter run Rest 1:1 (rest between rounds as long as it takes to run the 200 meters) Handstand Push-ups (:20 seconds x 10 rounds ) Max hspu within 20 seconds, 40 second rest (strict, deficit or kipping) Metcon (No Measure) 15 minute EMOM: 1-12/10 calorie row 2-15 air squats 3-10 burpees

CrossFit Carnivore – Class WOD Snatch complex (A) (3 x 1) Power snatch (3) + snatch grip behind the neck press (3) + pausing OHS (2) + snatch balance (1)Weight should stay the same for all 3 sets, stay less than 75% of your 1RM snatch ***one complex every 3 minutes Snatch complex (B) (3 x 1) Pausing snatch balance (1) + pausing OHS (1) + snatch balance (1)Weight should stay the same for all 3 sets-attempt to increase approx 10% from previous complex ***one complex every minute Front Squat (3 x 5) From the bottom position stand the front

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CrossFit Carnivore – Class WOD Clean Complex (A) (3 x 1 ) Power clean (3) + behind the neck jerk (3) + behind the neck split (3)Same concept as Tuesday, keep the weight the same for the entire complex ***one complex every 3 minutes Clean Complex (B) (3 x 1) Clean with pause at the knee (!) + below the knee clean (!) + push jerk (1) + split jerk (1) ***one complex every 3 minutes Clean and Jerk (4 x 1) Increase weight each set ***one rep every 2 minutes Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP:

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CrossFit Carnivore – Class WOD Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets***your score is your weight, choose a weight you can accomplish 15 unbroken clean and jerks at, rest as long as you need before doing 12, rest and then 9-you cannot drop the bar from the top-they must be touch and go. 20 minute time cap*** Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 20 med ball cleans

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CrossFit Carnivore – Class WOD Back Squat This is the last day of the squat cycle-you have 30 minutes to find a 1RM-take your time and work up in sets of 1 very slowly Metcon (Time) 50-40-30-20-10 KBS 53/35# Ab mat sit ups ***20 minute time cap

CrossFit Carnivore – Open Gym Metcon (AMRAP – Reps) 5 rounds: 4 minute amrap 3 power cleans 6 push ups 9 air squats 12 deadlift Rest 1 minute after each round 95/65#

March 25, 2018 Metcon (AMRAP – Reps) 5 rounds: 4 minute amrap 3 power cleans 6 push ups 9 air squats 12 deadlift Rest 1 minute after each round 95/65#

CrossFit Carnivore – Class WOD CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

CrossFit Carnivore – Class WOD Metcon (Time) For time: 400 meter run 100 meter farmers carry 800 meter run 100 meter farmers carry 400 meter run RX: 70/55# DB or 72/53# KB ***if you cannot run 1 mile in under 10 minutes consider scaling to 300/600/300 M, choose a weight you are able to carry 100 meters with no more than 3 rests*** Power Clean (10, 6, 3, 2, 1, 6, 10) 10 at 50% 6 at 60% 3 at 65% 2 at 75% 1 at 80% 6 at 65% 10 at 60%