CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 400m Run 20 BB Good Mornings 20 BB Strict Press Weightlifting Minute: 18 – 33 Every 1:30 x 10 Deadlift (@ 60% as follows) 9 sets x 5 reps 1 set x AMRAP (goal is 5+ WITH GOOD FORM!) Metcon Minute: 38-50 Metcon (AMRAP – Reps) 12 Minute AMRAP 100m Run 4 Strict HSPU 1 Rope Climb
CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 40 AMRAP Working with a partner split reps evenly: 10 burpees 31 KBS 70/53# 10 burpees 31 box jumps 24/20″ 10 burpees 31 DB push press 50/35# 10 burpees 31 pull ups 10 burpees 31 wallballs 20/14# 10 burpees 31 DB snatches 50/35#
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute High Knees Crab walk down/back Burgener Warm up Warm Up Snatch Weightlifting Minute: 18 – 30 Every 1:30 x 7 Hang Snatch (7 x 1 @ 85%) Metcon Minute: 35 – 50 Time Cap: 12 Minutes Metcon (Time) 2-4-6-8-10-8-6-4-2 Power Snatch Lateral BurpeesRx: 95/65
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0- 5 Athlete’s Choice Metcon Minute: 7 – 27 Metcon (AMRAP – Reps) (2 Minutes On/ 2 Minutes Off) x 5 2 Minutes On: 200m Row Max Wall Balls 2 Minutes Off: Rest + * Accumulate 30s hollow hold/ plank (rotate by round) during rest Open Gym
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 minute jumping jack 1 minute BB Good Mornings 20 bb strict press Weightlifting Minute: 14 -28 Every 2:00 x 7 Z Press (7 x 5 reps @ athlete’s chocie) https://youtu.be/wF0Och9eq28 * Have A Partner to Help/Spot Metcon Minute: 32-50 Time Cap: 18m Metcon (Time) 200m Run 20 Power Clean 200m Run 15 Power Clean 200m Run 10 Power Clean 200m Run 5 Power CleanRx: 20 @ 135/95 15 @ 155/105 10 @ 175/ 115 5 @ 195/125
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 400m run Tabata x 2 push up kip swing pvc thruster Accessory Minute: 12 – 28 Every 4:00 x 4 Chin Ups (Reverse Grip) (8-10) Scale: Jumping, Negative, Reverse BB Rows w/ reverse grip Turkish Sit-Up (14-20 total) KB Russian Twists (14-20 total) Pull Throughs (14-20 total) Metcon Minute: 30 -50 Metcon (AMRAP – Reps) 10 Rounds :30s Pull Ups :30s Hand Release Push Up :30s Thruster :30s RestRx: 45/35 (bar)
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute of jump rope Duck walk down/back 1 minute jumping air squat Weightlifting Minute: 19- 30 Every 1:30 x 7 Overhead Squat (7 x 1 @ 85%) Metcon Minute: 35 -50 Time Cap: 15m Metcon (Time) 5 Rounds 10 TTB 20 SA DB OH Lunges 40 Double UndersRx: 50/35
CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Metcon (Time) With a Partner Accumulate 200 Bar Facing Burpees + 10 Ring Rows 8 Push Ups 6 Deadlift (275/190) Format : Partner A starts on burpees Partner B does 10/8/6. Switch everytime 10/8/6 is completed Workout is conplete at 200 burpees *Have two bars, if partners are doing the same weight, load one bar to workout weight, and the other with 10’s for the height.*
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute 0-20 discuss format and warm up clean Minute 20-24: Max weight clean Minute 24-26: Rest Minute 26-30: Max rep muscle ups, pull ups or ring rows Minute 32-40: 8 minute AMRAP Clean 4 minutes to establish 1 RM clean Muscle-ups Track 1: 4 minutes to get max rep bar muscle ups Pull-ups Track 2: 4 minutes to get max rep pull ups Ring Rows Track 3: 4 minutes to get max ring rows Metcon (AMRAP – Rounds and Reps) 8 AMRAP Track 1 30 doubles 8 DB push press R
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute 0-20 Minute 20-24: Max weight clean Minute 24-26: Rest Minute 26-30: Max rep muscle ups, pull ups or ring rows Minute 32-40: 8 minute AMRAP Clean 4 minutes to establish 1 RM Muscle-ups Track 1: 4 minutes to get max rep bar muscle ups Pull-ups Track 2: 4 minutes to get max rep pull ups Ring Rows Track 3: 4 minutes to establish max rep ring rows Metcon (AMRAP – Rounds and Reps) 8 AMRAP Track 1 30 doubles 8 DB push press L 50/35# 8 DB push press R
