CrossFit Carnivore – Class WOD Warm-up (No Measure) As a class: -Burgener warm up -Barbell good mornings -Drop snatches -Snatch balance -OHS Squat Snatch (1) 20 minutes to find a 1RM squat snatch Metcon (AMRAP – Rounds and Reps) 6 minute amrap: 6 hang power snatch 75/55# 3 bar muscle ups

CrossFit Carnivore – Class WOD Warm-up There are no percentages on the lifts-today is meant to be a lighter day in anticipation for max snatch on Wednesday and max clean and jerk on Friday. Use today to work on technique/form. Start at a light weight and increase slowly through the shoulder press, push press and push jerks. One rep every 2 minutes for a total of 15 reps. Shoulder Press (1, 1, 1, 1, 1) Push Press (1, 1, 1, 1, 1) Push Jerk (1, 1, 1, 1, 1) Metcon (AMRAP – Rounds and Reps) 7 minute AMRAP: 50 DU

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CrossFit Carnivore – Class WOD Metcon (Time) 21 KBS 53/35# 21 KB goblet squats 21 Alternating KB snatch 18 18 18 15 15 15…Same movements decreasing by 3 reps each time until a set of 3 is reached

CrossFit Carnivore – Class WOD Back Squat (10 x 2) E2MOM: The first 5 sets are 2 reps at 70% THEN Set 6 at 75% Set 7 at 80% Set 8 at 85% Set 9 at 85% Set 10 at 90% Metcon (Distance) Working with a partner: Acculunate max row in 15 minutes alternating every 200 meters

CrossFit Carnivore – Class WOD Deadlift (3, 2, 1) Minute 1: 3 reps at 70% Minute 2: 2 reps at 75% Minute 3: 1 rep at 80% Minute 4: rest Minute 5: 3 reps at 70% Minute 6: 2 reps at 75% Minute 7: 1 rep at 80% Minute 8: rest Minute 9: 3 reps at 70% Minute 10: 2 reps at 75% Minute 11: 1 rep at 80% Metcon (Time) 5 rounds: 3:00 clock 21 sit ups 14 wallballs 5 deadlifts 225/155# Score is time for your SLOWEST round. Goal is to finish within 3:00 and have rest time

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CrossFit Carnivore – Class WOD Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen click here

CrossFit Carnivore – Class WOD Metcon (AMRAP – Rounds and Reps) 3 person teams 30 minute AMRAP: 150 KBS 150 sit ups 150 DU 150 KB push press 150 jumping lunges 150 burpees 150 air squats **one person on a rower at all times rowing for calories-the other 2 members are working on the movements (with one person working at a time)-two scores-rounds+reps AND calories. Teams can switch movements at any time** Metcon (Calories) Calorie row

CrossFit Carnivore – Class WOD Metcon (Time) 10 rounds: 1 Power snatch 3 OHS 185/125# **20 minute time cap** Behind The Neck Jerk (3, 3, 3, 3, 3, 3) Behind the neck SPLIT jerk. Many may not know BN jerk max-start at 40% of regular split jerk max and increase weight each set.

CrossFit Carnivore – Class WOD Metcon (Time) 4 rounds: Row 500 M 1:00 rest Row 300 M 4:00 rest300 M row should hold a faster pace than 500 M row Metcon (No Measure) 5 rounds: :30 hollow hold 1:00 rest :30 wall hold 1:00 rest :30 superman hold 1:00 rest :30 hollow tuck hold 1:00 rest

CrossFit Carnivore – Class WOD Deadlift (5, 5, 4, 4, 3, 2, 1) E2MOM 5 at 50% 5 at 55% 4 at 60% 4 at 65% 3 at 70% 2 at 75% 1 at 85% Metcon (Time) 50 HSPU 50 TTB 50 OH lunge with plate 45/25#