CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Metcon (Time) With a Partner Splitting Reps Evenly 60-40-20 Cal Bike American KBS 53/35 60-40-20 Wall Balls 20/14 Push-Ups 60-40-20 Cal Row Sit-Ups 60-40-20 Ring Rows SA KB Lunges 53/35 40 Minutes to complete all circuits. Circuits can be done in any order. Movement groups stay together.
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Toy Soldier Down and Back Single leg RDL Down and Back 20 bb Good Mornings 20 Kip Swings Weightlifting Minute: 15-25 Deadlift (Every 2:00 as follows) 5 x 3 @ Athletes choice Touch and Go Should be heavy while maintaining form Metcon Minute: 38-52 Metcon (AMRAP – Rounds and Reps) 24 Minute AMRAP 3 Deadlift 6 Bar Facing Burpees 9 Pull-UpsRX: 1.5 Bodyweight
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Your Choice Metcon Minute: 10-30 Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Open Gym
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Close stance squats 1 Minute ATW/Pass Burgener Warm-up Weightlifting Minute: 15- 31 3 rounds of pulls, 5 Rounds of Snatch Snatch Pull (Every 2:00, 5 Reps) From the ground Go Lighter than you think. *Many people the past two weeks have been SO slow on the first pull. Work on setting up, pulling tension out of the bar, and exploding off the floor and into triple extension* Snatch (Every 2:00 as follows) 3 @ 75% 2 @ 80% 1 @ 90% 1 @ 93% 1 @ 96%
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 400m Run 20 Jumping Air Squats Accessory Minute: 15-30 Every 3:00 x 5 Offset DB Push-Up (5-10/ hand postion) 90 Degree Leg DB Floor Press (Crush Grip) (8-15 Reps) One DB Hands on sides of rubber, not under. Should be challenging to hold Single DB Bent Over Row (Crush Grip) (8-15 reps) Hands on sides of rubber, not under. Should be challenging to hold. Metcon Minute: 35 – 45 Metcon (AMRAP – Reps) 10 Minute EMOM 1st: 200m SPRINT 2nd: Max Wall BallsScore is wallballs. No transition
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-6 1:00 jumping jacks Review split squat Weightlifting Minute: 10 – 16 Front Rack Split Squat (Every 2:00, 8 per leg (3 sets)) https://youtu.be/wsLvwBug9IM * The movement is initiated with the back leg, allowing the front leg to end at 90 degrees and the knee directly above the ankle. The knee should NOT got past the foot. * Front Rack Preferred Both feet on the floor Weight is your choice, should be moderately heavy Metcon MInute: 20-50 Metcon (AMRAP – Rounds and Reps) With a Partner: 30 Minute AMRAP 48
CrossFit Carnivore – Class WOD View Public Whiteboard Metcon With a partner Movement are synchronized and split evenly Run together Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina,
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 30s High Knees/ 30s Butt Kicks Elbow to floor, pigeon, calf 2 Rounds: 10 Hang Power Cleans 10 Thrusters 20 Kip Swings Weightlifting Minute: 16 – 30 Clean (Every 2:00 as follows) 3 @ 75% 2 @ 85% 1 @ 90% 1 @ 95% *NOT TNG* *Full Cleans* 3 Postion Clean (Every 2:00 as follows) High Hang, Low Hang, Clean from Floor2 @ 60% 2 @ 65% 2 @ 70% Metcon Minute: 35-49 Time Cap: 14 min Metcon (Time) For Time: 30-20-10 TTB SA KB ThrustersRX: 53/35 Dumbells are
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up MInute: 0-9 Warm Up is your choice Metcon **** Instead of 25ft Walking Lunges, we will be doing 10 OH Lunges **** CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep16.1 Scaled Option Was : 45#/35# with Pull-Ups/Ring Rows CrossFit Games Open 16.1 Masters 55+ (AMRAP – Reps) 20-Minute AMRAP of:
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Bear Crawl Down and Back Crab Walk Down and Back 20 Good Mornings 20 Strict Press Weightlifting Minute: 12-23 Use the time after to warm up your snatch & DL Shoulder Press (Every 1:30 as follows) 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ 90% 1 @ 95% 1 @ New PR Attempt Metcon Minute: 30 – 48 Time Cap: 18 Metcon (Time) 5 Rounds 15 Deadlifts 10 Lateral Burpees 5 Power SnatchRX: 65% of 1RM POWER SNATCH *Coach’s Note: You should not
