CrossFit Carnivore – Class WOD View Public Whiteboard Coach’s Comments Squat Cycle continues this week. Weight goes up, reps go down, one additional round is added. It is mentally and physically tough. Increase your weight accordingly and do ALL the reps with GOOD form. If you have to re-rack the weight and shake out/gather yourself briefly, that is fine. Keep up the good work and Santa will definitely bring you gains for Christmas Warm-up Minute: 0-8 1 Minute Air Squats elbow to floor, pigeon, calf warm up squat Weightlifting Minute: 18 -36 2:00 on / 2:00 Off x 5 Squat

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CrossFit Carnivore – Class WOD View Public Whiteboard Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click here

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (AMRAP – Reps) 40 minute AMRAP Every 2 minutes complete: 8 Wallballs 20/14# 8 Deadlifts 135/95# 8 Power cleans 135/95# 8 Shoulder to overhead 135/95# Max doubles Working with a partner split reps, one person working at a time. Score is total number of DU

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 minute Jump Rope 20 PVC T-Spine Twists 10 HR Push Up 10 Burpees Weightlifting Minute: 18-28 Deadlift (every 2:00 as follows) 5 @ 50 3 @ 60 1 @ 70 AMRAP @ 75%* Not to failure. Good Form Metcon Minute: 35-47 Metcon (AMRAP – Reps) 12 Minute AMRAP 20 Unbroken Doubles 9 Ring Dips 6 Deadlifts 3 BurpeesRx: 155/105

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) Thanksgiving Sampler Working with a partner each person does one complete round before switching Cash in: 800 M run together 10 rounds: 5 pull ups 10 push ups 15 air squats 8 rounds: 8 HSPU 15 KBS 53/35# 6 rounds: 15 TTB 15 Box jumps 24/20 4 rounds: 20 Wallballs 20/14 30 sit ups Cash Out: 100 burpees split

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 400m Run Tabata x 3 KBS Kip Swing Accessory Minute: 14- 30 Every 4:00 x 4 Suitcase Carry (50m/ Arm) Go Heavy Walk. Chest Up arm straight. Inside to end of drive, switch arms and come back. Turkish Sit-Up (6-8/arm) Plank Reaches (20 Total) No Weight, Plank position, Reach out in Front Metcon Minute: 32 – 50 Time Cap: 18 Minutes Metcon (Time) 40(0) – 30(0)- 20(0) – 10(0) American KB Swing Sit Ups Meter RunRX: 53/35 Ex. 40 KBS, 40 Sit Ups, 400m Run …. 30,30, 300 20,20,200

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CrossFit Carnivore – Class WOD View Public Whiteboard Coach’s Comments The squat cycle continues. And it gets heavier. If you did not do 65% last week, move up accordingly this week. Do not attempt to jump to 70%. The goal is to be able to complete all the reps with GOOD TECHNIQUE. Don’t rush, take your time, and take your rest. The holiday may make it difficult, but if you are interested in doing the Optional Squat Accessory work sometime this week, it is another 3 sets of 4 FS at 60%. I would recommend doing it Thursday or Friday.

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 2 Minutes Bike Go Over Complex a few times with PVC Warm Up Snatch Weightlifting Minute: 15-29 every 2:00 x 7 Complex (Weight is athlete’s Choice) 7 x 1complex Snatch Pull + Hang Power Snatch + Hang Full Snatch+ Technique > Weight Weight should allow proper form Metcon Minute: 32 – 50 Time Cap: None, you are going to finish Assault on Grace (Time) 2:00 On/2:00 Off 20/15 Cal Bike Max Clean & Jerk Workout Ends when 30 C&Js are completed* You should be getting off the bike with

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CrossFit Carnivore – Class WOD View Public Whiteboard Announcement! NO 7PM CLASS Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute: 10 -22 Time Cap: 12 Minutes Metcon (Time) For Time 90 Double Unders 30 TTB 60 Double Unders 20 TTB 30 Double Unders 10 TTB Cycle Accessory (Optional) Squat Cycle Accessory (Front Squats as follows) 3 sets x 4 reps @ 60% rest at least 2:00 between rounds Open Gym

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 400m Run 1 minute PVC pass/atw 20 Kip Swings Weightlifting Minute: 15 – 30 Every 1:30 x 10 Deadlift (as follows) 1 x 5reps @ 55% 1 x 5reps @ 65% 7 x 3reps @ 70% 1 x 3+ @ 70% Your final reps should NEVER be to failure, stop 1-2 reps short of failure and keep good form. Metcon Minute: 35-50 Time Cap: 15 Minutes Metcon (Time) For time: 400m Run 5 Rounds: 5 DL 185/135 5 C2B Pull Ups 400m Run 5 Rounds: 3 DL 225/155 3

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