CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Jacks 1 minute pvc pass/atw elbow to floor, pigeon, calf Warm Up Snatch Weightlifting Minute: 20-34 Every 2:00 x 7 Snatch (7 sets of 3 @ 65%) Reset each time Take your time Technique > Weight If you fail 3 snatches, reduce the weight. Metcon Minute: 38-48 Metcon (AMRAP – Reps) 10 Minute AMRAP 2-4-6-8-10……. Russian KBS Tall Box JumpsRx: 53/35, 30/24 *If you are not comfortable with the tall box or you are getting tired, go shorter **Box Jumps: Focus on getting a good dip,

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CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Metcon (AMRAP – Reps) 40 Minute Amrap w/ a partner 3200m Row 90 Box Jump Overs 80 KBS 53/35 70 Burpees 60 Plate to Overhead 50 Plate Overhead lunges 40 TTB 30 KB Hang Power Cleans 53/35 20 Pullups 10 Air Squats 3200m Row Split reps evenly If you finish, go back up the ladder

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Jacks Air Circles PVC Pass/ ATW 20 KB Halos 10/direction 20 KB Around the body 10/direction Go Over Jerks Weightlifting Minute: 15-29 Every 2:00 x 7 Jerk (Split or Push) (7 sets of 3 reps) @65% Metcon Minute: 33-45 Metcon (AMRAP – Reps) 12 Minute AMRAP 2 Wall Balls 2 Burpees 4 4 6 6 8 8 ………….Be smart. 12 minutes is a lot of time

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute: 10-28 Time Cap: 18 Minutes Metcon (Time) Sit-ups 12-11-10-9-8-7-6-5-4-3-2-1 *20 Unbroken Doubles + 100m Run after each round* Open Gym Cycle Accessory (Optional) GHD Extensions (2 sets of 10 reps) G.H.D. = Glute Hamstring Developer GHD Extensions, not situps. -Lower yourself with control as far as you can with a NEUTRAL spine – Come up Slowly -No weight needed. Bent Over Row (2 sets of 10 reps) Can be done standing, or lying on a flat or inclined bench -double dumbbell -Pinch shoulder blades together

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Lunge elbow, pigeon, calf 2 Rounds 5 TTB 30s Cobra Weightlifting Minute: 18-30 Every: 1:30 x 10 Front Rack Lunge (6 reps) Weight is Athlete’s Choice * Use a weight that allows you to hold the bar PROPERLY* **Full Grip is better if mobility allows it** Metcon Minute: 35-45 Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 6-4-2 TTB Power CleanRx: 135/95 6-4-2 = 1 Round

CrossFit Carnivore – Class WOD View Public Whiteboard Coach’s Comments We are beginning a snatch cycle. The snatch is a complex movement (probably the most complex we do) that is extremely beneficial. It will work and improve your core, stability, range of motion, strength, power, speed, agility, balance, and body composition to name a few. In order to truly benefit from this movement, proper technique MUST be used. Technique > Weight. I can’t stress this enough. Forget about the whiteboard, forget about what the person beside you is lifting, and focus on YOUR form, and I can guarantee great results

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CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) 7 rounds: Every 3:00 complete: 40 Doubles 20 KBS 53/35# 10 Box jump overs 24/20 Score is slowest time of all 7 rounds

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 minute burpees Warm Up Snatch Weightlifting MInute: 14 -29 Every 90s x 10 Complex Snatch Grip DL + Power Snatch + Hang Full Snatch + OHS Weight is athlete’s choice Metcon Minute: 32 – 50 Time Cap: 18 Minutes Metcon (Time) 20-14-8 Burpee to SA DB Power Snatch Cals On Bike

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute: 15-30 Time Cap: 15 Minutes Metcon (Time) 3 Rounds 21 Pull Ups 15 Deadlift 9 Push JerksRx: 135/95 Open Gym

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Lunges 10 TTB Cobra Stretch Weightlifting Minute: 12 – 27 Every 90s x 10 Back Rack Lunge (10sets of 6) Weight is athlete’s choice *From the rack, in place, stepping forward* **Coach’s Recommendation: GRADUALLY increase weight each round** Metcon MInute: 30-48 Time Cap: 18 Minutes Metcon (Time) For Time 200m Run 40 TTB 200m Run 30 TTB 200m Run 20 TTB 200m Run 10 TTB