CrossFit Carnivore – Class WOD Metcon (Time) With a partner: 2500 M row (split evenly one person working at a time) -then- 20 rounds: 10 TTB 20 Air squats 30 KBS 53/35# (split evenly one person working at a time)
CrossFit Carnivore – Class WOD Hang Clean (3, 3, 3, 3, 3) Build to a heavy set of 3 hang squat cleans Metcon (Time) 3 rounds: 10 Clean and jerks 135/95# 400 M run
CrossFit Carnivore – Class WOD Warm-up 5:00 rest in between metcons HOWEVER you must be actively rowing or biking-not for calories or distance but you must be moving during the majority of that time Metcon (Time) 100 HSPU (scale to push ups) every minute on the minute perform 20 DU 10:00 time cap Metcon (Time) 100 Wallballs every minute on the minute perform 20 DU 10:00 time cap Metcon (Time) 100 G2O 25/15# plate every minute on the minute perform 20 DU 10:00 time cap
CrossFit Carnivore – Class WOD Split Jerk (5, 4, 3, 2, 1) E3MOM 5 at 50% 4 at 60% 3 at 70% 2 at 80% 1 at 85% Metcon (AMRAP – Rounds and Reps) 15 AMRAP 60 DU 15 box jumps 24/20 10 Push jerk 115/80#
CrossFit Carnivore – Class WOD Metcon (AMRAP – Rounds and Reps) 5 AMRAP 35/25 cal bike Directly into 12 Deadlifts 185/135# 12 Lateral burpees Metcon (AMRAP – Rounds and Reps) 5 AMRAP 25/20 cal bike Directly into 9 Deadlifts 225/155# 9 Lateral burpees Metcon (AMRAP – Rounds and Reps) 5 AMRAP 15/10 cal bike Directly into 6 Deadlifts 275/185# 6 Lateral burpees
CrossFit Carnivore – Class WOD Back Squat (5 x 3) 20:00 to build to a heavy set of 3 back squats Metcon (AMRAP – Rounds and Reps) 12 AMRAP 15 KBS 70/53# 30 abmat sit ups 45 air squats
CrossFit Carnivore – Class WOD Metcon (Time) 5 rounds: 250 M row 20 sit ups 20 push ups 20 jumping lunges
CrossFit Carnivore – Class WOD Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP with a partner 14 Power cleans 135/95# 14 Burpees 200 M run **power cleans/burpees split evenly, run together
CrossFit Carnivore – Class WOD Metcon (Time) 21-18-15-12-9 Wallballs 20/14# Pull ups Calorie row ***200 M run after each round
CrossFit Carnivore – Class WOD Thruster (5, 5, 5, 5, 5) Build to a heavy set of 5 Metcon (AMRAP – Rounds and Reps) With a partner: 15 AMRAP 3 thrusters 95/65# 3 TTB 30 doubles 6 6 30 doubles 9 9 30 doubles ***partners alternate movements
