CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0 – 7 1 Minute Jumping Jacks 1 Minute PVC Pass/ATW Burgener Warm Up Weightlifting Minute: 15 – 27 1 Snatch Pull + 2 Hang PWR Snatch (@ 65%) Metcon Minute: 35-55 Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 40 DU 20 Step Overs 10 TTB 5 Thrusters 115/85
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0 -5 1 Minute Mountain Climbers Warm Up Clean Metcon Metcon (Time) “Gracious” With a partner 30 Clean and Jerks -Then- 1 RM Squat Clean Squat Clean Open Gym
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-5 1 Minute Jumping Jacks 2 Rounds 10 BB Hang Power Cleans 10 BB Good Mornings Weightlifting Time: 6- 30 Deadlift (Max) Metcon Minute: 35-55 Time Cap: 20 Minutes Metcon (Time) 100 DU Buy In 10 Rounds 5 Power Clean 135/95 10 H.R. Push Ups 100 DU Buy Out
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up It is Coach Chad AND Coach Rachael’s birthday!!!!! She didn’t want to make a big deal with a birthday WOD so make sure you call/text/facebook/show up at her house to wish her a big HAPPY BIRTHDAY! Time: 0 – 5 1 Minute Jump Rope Tabata x 2 KBS Kip Swings Air Squats Accessory Minute: 8 – 18 Turkish Get Up 10 Minutes to do 10 (5 per side) reps. Weight is athletes choice, challenge yourself. DON’T RUSH, move with purpose. Metcon Time: 20 – 57 Time Cap: 37 Min Metcon (Time)
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-7 200m Run Couch, Calf, Elbow to Floor, Pigeon 3 Rounds: 10 BB FS 10 BB Strict Press Weightlifting Minute: 14 – 27 Every 1:30 Minutes x 7 1 Clean Pull + 2 Hang PWR Clean (7 Rounds @ 65%) Metcon Time: 35-55 Time Cap : 20 Minutes Metcon (Time) For Time: 21 Thrusters 95/65 400m Run 15 Thrusters 115/85 200m Run 9 Thrusters 135/105 100m Run
CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Metcon (Time) With a Partner -2 rounds- 800m Run 100 Synchro Lunges 50 Synchro Pushups 100 Synchro Air squats 50 Synchro Pushups 100 Synchro situps 40:00 time cap
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0 – 5 1 Minute Air Squats Couch, Pigeon, Calf, Elbow to Floor Metcon Minute: 6-18 Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Plyo Push-Ups 15 Sit-Ups 20 G2OHRX: 35/25 Weightlifting Minute: 20-remainder of class Back Squat (Max)
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0- 10 1 Minute Jumping Jacks 2 Rounds 10 BB Good Mornings 5 Burpee over Bar Metcon Metcon (AMRAP – Rounds and Reps) 7 Minutes Later 7 TTB 7 DL 7 Lateral Burpees over bar RX 275/185 Masters 225/155 Scaled 195/125 Working with a partner alternate movements Open Gym
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-2 200m Run Warm Up Clean Weightlifting Minute: 3 – 30 Clean (Max ) Metcon Minute: 35-55 Time Cap: 20 Metcon (Time) For Time: 30 Power Clean 200 M run 20 Hang Power Cleans 200 M run 10 Clusters 200 M runRx: 115/85
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Accessory Minute: 12-24 Hollow Work 12 Min Time Cap 4 Rounds 15 Sec Dual KB/DB Hollow Hold 15 Sec Dual KB/DB Hollow Flutter Kick 15 Sec Dual KB/DB Leg Raises 15 Sec Dual KB/DB Hollow Rock Rest as NeededIf you complete one after another, and rest 90s a round, you will finish at the 10min mark **No Measure. Don’t rush. Work on keeping your form and working your core ** Metcon Minute: 30-50 Time Cap: 15 Minutes Metcon (Time) 200m Wb Run Buy In: 10 Rounds: 30 Double Under 10 Wall
