CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Metcon (Time) Complete 12 Rounds (6 each) with a partner Partner A: Completes 20 Thrusters While Partner B: Runs 400m Switch when running partner returns. Time Cap: 40 minutesRx: 95/65
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 400m Run Frankenstein Down and Back ( 10 Jumping Air Squats at ends) Walking Lunges Down and Back ( 30s downward dog at ends) Weightlifting Minute: 16- 32 Back Squat (Every 2:00 as follows) 6 @ 70% 6 @ 80% 3 @ 85% 2 @ 95% Front Squat (Every 2:00 as follows) 5@ 65% 4@ 75% 4@ 80% 4@ 80% Metcon Minute: 36 -54 Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP 5 Hang Power Cleans 10 Front Squat 15 Pull-Ups 200m RunRX: 105/75
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Open Gym
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jump Rope 1 Minute Arm Circles 3 Rounds 10 Kip Swings 10 BB Hang Muscle Snatches Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Open Gym
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jumping Air Squat Elbow to floor, pigeon, calf PVC Pass/ATW Burgener Warm Up Weightlifting Minute: 17- 35 Snatch (Every 2:00 as follows) 3 @ 70% 2 @ 75% 1 @ 80% 1 @ 85% *Not Touch and Go **Power or Full, pick and stick to it. Heaving Snatch Balance (Every 2:00 as follows) From the rack, 3@ 55% 2@ 65% 1@ 75% 1@ 80% *Technique >Weight* **This is a humbling and difficult movement. Be smart. Coaches will be watching and you may be asked to lower the
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 200m Run 20 BB good mornings Tabata x 2 BB Strict Press Ring/Inverted Row Burpee Weightlifting Minute: 16-30 Every 2:00 x 7 Deadlift (Every 2:00 as follows) 3@ 70% 2@ 80% 1@ 90% 1@ 95% Shoulder Press (Every 2:00 as follows) 5@ 60% 3@ 70% 2@ 80% Metcon Minute: 35-55 Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP 10 Alternating SA Devil Press 15 Box Jumps 20 Ring or Inverted Barbell Row 400m Run RX: 50/35, 24/20
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 30s Butt Kicks 30s High Knees Tabata x 3 BB Hang Power Clean BB Stict Press Warm Up Jerk Weightlifting Minute: 14 -22 Jerk Warm Up Clean Minute: 27- 35 Clean Every 2:00 x 8 Jerk (Split or Push) (Every 2:00 as follows) 3 @ 75% 3 @ 80% 3 @ 85% 3 @ 90% * Can be done from the Rack* Clean (Every 2:00 as follows) 3 @ 65% 3 @ 75% 2 @ 80% 1 @ 85% *Not touch and go* *Power or Full* Metcon Minute: 40-55
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Frankenstein Down/Back – 10 Jumping Air Squats at ends Single Leg RDL Down/Back – 30s Standing Toe Touch at ends Warm Up Squat Weightlifting Minute: 15 – 31 Every 2:00 x 8 Front Squats first Front Squat (Every 2:00 as follows) 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 70% Back Squat (Every 2:00 as follows) 6 @ 60% 6 @ 65% 6 @ 75% 6 @ 80% Metcon Minute: 35- 45 Metcon (AMRAP – Reps) 10 Minute AMRAP 2 SA DB Hang Power Snatch 2
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jump Rope 1 Minute Arm Circles 2 Rounds 5 Knee to Elbow 10 Air Squats Accessory Minute: 15-27 Every 3:00 x 4 Pull Throughs 10 Plank Pull Throughs Windmills 5 Windmills/side Wall Walks (2 Perfect and Slow Wall Walks) *Would prefer everyone to get on the wall and walk up as far as YOU are comfortable with* *If you don’t want to attempt the wall, 30 second plank hold* Metcon Minute: 35-50 Metcon (AMRAP – Reps) 3 Rounds 1 Minute Bike Cals 1 Minute Thruster 1 Minute
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 200m Run Elbow to floor, pigeon, calf Tabata x 3 BB Thruster Kip Swings Weightlifting Minute: 10-30 20 minutes to build to 1 Rep Thruster 20 Minutes to establish a 1 Rep Max * Full front squat, into a PUSH PRESS (not Jerk)* **Must be from the floor** Metcon Minute: 35-50 Time Cap: 15 Minutes Metcon (Time) For time: Russian KB Swings (Heavy) 40-30-20-10 Push Press 20-15-10-5RX: KB 70/53, BB 115/85
