CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jumping Jacks 2 Rounds 10 BB Good Mornings 10 BB Hang Power Cleans 10 Kip Swings Weightlifting Minute: 14- 25 Every 1:30 x 7 Snatch Lift-Off + Pull from floor + Pull From High Hang (2+1+1 @ Heavy relative to Snatch 1RM) Lift Off = DL stopping above knee. Keep snatch form Increase weight as long as proper technique is maintained. Metcon Minute: 30 – 50 Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 9 TTB 15 Power Clean 21 Air Squats 400m RunRX: 135/95

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Metcon (Time) With a partner Starting at 0:00 run a 200m every 5:00 minutes 80 Goblet Squats 80 knee to elbow 80 SA KB Thrusters 80 Burpees 80 American KBS 80 Sits Ups 80 SA KB Shoulder to Overhead 80 Hang KB Power Snatches 80 Double Unders (each)*Partners run together, can begin work until both partners are in the door* ** One person working at a time** *** Split work evenly, doubles are 80 each*** Time cap: 40 minutes 300m row or 15 cal bike each (only if raining)

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 minute jumping jacks Pigeon, Elbow/Floor, Calf PVC Pass/ATW Burgener Warm Up Warm Up Snatch Weightlifting Minute: 20-30 Every 1:30 x 6 Snatch Pull + Hang Full Snatch ((1 Snatch Pull + 1 Hang Full) x 2 @ 75%) Not a Complex Pull, snatch, drop, reset **Work on receiving the bar in a squat (this may require lighter weight)** Metcon Minute: 35-50 Metcon (AMRAP – Reps) 7 Rounds (2min on, 15s off) 15 OHS Max Double UndersRX: 75/55

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 Crab Walk Length of Rig and Back Tabata x 4 Kip Swings Strict BB Press Metcon Metcon (Time) For Time: 100 TTB (Toes touching the bar) Starting at 0:00, 3 PUSH PRESS every minuteRX: 135/95 Time Cap: 15 Minute *Assume this will take you 15 minutes (45 push presses). Choose your weight accordingly* Open Gym

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 200m Run Pigeon, Elbow/Floor, Calf 1 minute PVC PASS/ATW 1 minute PVC OHS (Coaches – observe and correct form) Weightlifting Minute: 15-27 Every 1:30 x 7 TEMPO OHS (3 reps x 7 @ 60%) TEMPO = 3300 3s Down 3s Hold THIS WILL BE DIFFICULT! STICK TO THE TEMPO If you want to get better at OHS, priorities should be: 1. Technique 2. Tempo 3. Weight Metcon Minute: 30-50 Time Cap: 20 Min Metcon (Time) 8 Rounds 200m Run 15 Box Jumps 15 Unbroken Wall Balls*5 Burpee Penatly*

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 minute jumping air squats 2 rounds 10 Cals 10 Push-up Opposite Toe Touch (Slow down, its a stretch) Accessory Minute: 11-21 Every 2:00 x 5, superset style *Coaches Note: Go over standards for dips & rows* Ring Dips (10 reps x 5) Slow and controlled, these aren’t tempo, but you should NOT crank these out quickly. Move with purpose. Bands and Boxes allowed. Bands preferred over box Ring Rows (10 reps x 5) Slow and controlled, these aren’t tempo, but you should NOT crank these out quickly. Move

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 minute jumping jacks Pigeon, Elbow/Floor, Calf 45s BB Squat Hold 2 Rounds 10 BB Good Morning 5 Thrusters Warm Up to 75% Weightlifting Minute: 20 – 32 Clean Pull + Hang Full Clean (1 Pull + 1 Hang Full x 2 @75%) *Not A Complex* Pull, Hang Clean, Drop, Reset **Work on receiving the bar in a squat (this may require lighter weight)** Metcon MInute: 35 – 50 Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 8 HSPU 10 Pistols 1 Rope ClimbScale for HSPU: Box, Floor

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CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 9 AMRAP 8 DL 8 HSPU 3:00 rest 9 AMRAP 8 Back squats 8 Box jumps 3:00 rest 9 AMRAP 8 Clean and jerk 8 TTB **95/65 ***working with a partner: Partner A runs 200 M while partner B does AMRAP, then switch for 9 minutes Score is rounds plus reps for all 3 AMRAPs

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) 60 Hang Cleans 60 Double Unders 50 DL 50 Sit-Ups 40 Front Squats 40 Pull-Ups 30 S2OH 30 Push Ups 20 Hang Snatch 20 Dips 10 OHS 10 Lateral Burpees RX: 95/65

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jump Rope 1 Minute PVC Pass/ATW 20 PVC Good Mornings Burgener Warm Up Metcon Minute: 15-30 Metcon (Calories) 5 Rounds (2Min On / 1Min Off: 10 Hang Power Snatch 30 Doubles Max Cals Rest 1:00RX: 95/65 Open Gym