CrossFit Carnivore – Class WOD Snatch Balance ((1 + 1) x 5) Pausing snatch balance + snatch balance: Pause for 3 second on the first snatch balance, increase weight each set for a total of 5 sets E2MOM Paused Front Squat (5 x 3) Paused front squat: Pause for 3 seconds at the bottom of each squat, increase weight each set for a total of 5 sets E1:30MOM 50% 60% 65% 70% 75% Metcon (AMRAP – Reps) For total reps: Minute 1: as many KBS as possible 53/35# Minute 2: as many sit ups as possible Minute 3: as many

Read more

CrossFit Carnivore – Class WOD Metcon (Time) 3 partner KB work: 100 dubs 75 dumbbell snatches 75 dubs 50 dumbbell snatches 50 dubs 25 dumbbell snatches 25 dubs

CrossFit Carnivore – Class WOD Metcon (Weight) 20 minute EMOM 1: 3 strict press 2: 6 push press 3: 9 push jerk 4: rest 60% of strict press maxThis was performed a few weeks ago during open gym-this time it’s higher weight and lower reps Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 20 body weight deadlifts 20 burpees ***if unable to do your bodyweight you should be at approx 50-55% of your DL max, should be able to complete 9-10 reps unbroken***

CrossFit Carnivore – Class WOD Metcon (Time) 6 rounds: 400 meter run (sprint the first 100 meters each set) 3:00 rest Metcon (No Measure) Single leg romanian deadlift3 x 10 Using a single KB (72/53#) perform 5 RDL one each side for a total of 10, repeat for 3 sets Metcon (No Measure) Single arm DB row3 x 10 Using a single DB (50/35#) perform 5 DB rows on each side for a total of 10, repeat for 3 sets

CrossFit Carnivore – Class WOD Clean and jerk Complex (5 x 1) Clean + Front squat + Push press + Push jerk + Split jerk5 total sets working off of 1RM clean and jerk 1-50% 1-55% 1-60% 1-65% 1-70% Metcon (Time) 4 rounds: 25 C2B 5 cleans 165/115# ***20 minute time cap

CrossFit Carnivore – Class WOD Metcon (No Measure) Deck of Cards! Hearts = Box jumps Spades = Push ups Diamonds = Sit ups Clubs = Jumping Lunges Aces = 15 Burpees

CrossFit Carnivore – Class WOD Squat Snatch (5 x 1) 3 lifts within each set: Snatch to 2″ above parallel, snatch to paralell then complete a full squat snatch all sets at 65% of 1RM squat snatch-this improves receiving the barbell at different heights/awareness of where the barbell is. One complete set every 2 minutes for a total of 5 sets. Back Squat (10, 8, 6, 4, 6, 8, 10) 20 minutes to complete all sets on your own, start at 50%, increase weight each set until 4 reps and then go back down the ladder using the previous weights

Read more

CrossFit Carnivore – Class WOD Metcon (AMRAP – Rounds and Reps) 5 rounds: 5 minute amrap 10 calorie row 15 push ups 20 air squats Rest 2 minutes

CrossFit Carnivore – Class WOD Bench Press (5 x 5) 70% of 1 RM bench for all sets/reps Metcon (Time) 3 rounds: 800 M run 25 TTB 25 DL 185/115# ***30 minute time cap***

CrossFit Carnivore – Class WOD Metcon (Time) Run: 200 M Rest 1:00 200 M Rest 1:00 200 M Rest 1:00 200 M Rest 1:00 300 M Rest 1:00 300 M Rest 1:00 300 M Rest 1:00 400 M Rest 1:00 400 M Rest 1:00 ***score is total time with rest*** Metcon (No Measure) 4 rounds: Farmers carry 72/53# KB 50 M (down the rig and back) Rest 1:00 Metcon (No Measure) 3 rounds: 8 Box step ups with bar in the front rack position (alternating legs) 115/75# Rest 2:00