CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Jacks PVC Pass/ATW Elbow to floor, pigeon, calf Warm Up Snatch Weightlifting Minute: 25-37 Every 1:30 x 8 Snatch (8×1 @ 85%) Metcon Minute: 40-49 Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP 40 Double Unders 20 Unbroken WallBalls 10 TTB

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds through: Partner A: 400 M run Partner B: Max cleans -then switch- Partner A: 400 M run Partner B: Max deadlifts -then switch- Partner A: 400 M run Partner B: Max shoulder to overhead -then switch- Partner A: 400 M run Partner B: Max snatch -then switch- 40:00 time cap RX: 115/85# Both partner run and do the barbell movement before moving on to the next section

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up 1:00 jumping air squats 2 rounds: 10 slow push ups 10 kip swings CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here Weightlifting Every 1:30 x 5 Jerk (Split or Push) (5 x 2 )

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute PVC OHS 1 Minute Burpees Weightlifting Minute: 15- 30 Every 1:30 x 10 Barbell Overhead Lunge (6 reps x 10) Weight is athlete’s choice Metcon Minute: 32-50 Time Cap: 18 minutes Metcon (No Measure) 2 Rounds 500m Row 25 Front Squats 25 Lat Burpees Over BarRx: 135/95

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute:0-8 200m Run 1 Minute Lunge 10 Dead hang to active shoulders Accessory Minute: 12-24 Every 3:00 x4 Supinated Grip Banded Pull Aparts (20 reps) Dumbell Pull Overs (10-20 reps) Kneel Jumps (10 reps) https://youtu.be/RfgCxcQkYLI Metcon Minute: 30-50 Metcon (AMRAP – Rounds and Reps) 3:00 ON / 1:00 Off x 5 200m run then AMRAP 10 KBS 10 KB STEP UPSRX: 53/35 KB in Goblet Position

CrossFit Carnivore – Class WOD View Public Whiteboard Coach’s Comments Snatches are beginning to get heavy. Be smart with your weight. Warm up properly. You have plenty of time during your lift. Take your time. Don’t rush. Record and watch what you are doing. Have a coach watch. Fail 3, reduce the weight. Warm-up Minute: 0-8 1 Minute PVC Pass/ATW elbow to floor, pigeon, calf warm up snatch Weightlifting Minute: 24-37 Every 2:30 x 5 Snatch (2 reps x 5 @ 80%) Metcon Minute: 40-51 Clock: Rounds=9 H1= 1:00 H2= 0:10 Metcon (AMRAP – Reps) EMOM x 9 (+10s transition)

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CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 40 Minute AMRAP w/Partner 10 DL 10 Knee To Elbow 10 Wallball 10 Burpees while Partner Bikes Partner A Does one full round while partner bikes for cals. Then Switch Score = Rounds and CalsRX: 185/135

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Jacks 1 minute pvc pass/atw 10 Barbell Clusters 10 Kip Swings Weightlifting Minute: 17-25 Every 1:30 x 5 Jerk (Split or Push) (5 sets of 2 @ 70%) Metcon Minute: 30-48 Time Cap: 18 Minutes Metcon (Time) 21-15-9 Cluster Chest 2 BarRX: 95/65

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute PVC OHS 1 Minute pass/atw Pigeon, elbow, calf Warm up snatch Weightlifting Minute: 25 – 37 Every 2:00 x 6 Snatch (6 sets of 2 @ 75%) Technique > Weight Metcon Minute: 40-50 Time Cap: 10 Minutes Metcon (Time) 10 OHS 20 Double Unders 8 OHS 20 Double Unders 6 OHS 20 Double Unders 4 OHS 20 Double Unders 2 OHS 20 Double UndersRX: 135/95 This is a sprint. Which means you should be unbroken on the OHS ( and maintain form). Scale as needed.

CrossFit Carnivore – Class WOD View Public Whiteboard Announcement! 8am class ONLY today due to the gymnastics class! Metcon (AMRAP – Rounds and Reps) Working with a partner: 40 AMRAP 14 synchro burpees over the bar 14 deadlifts (split) 14 synchro pull ups 14 power cleans (split) 14 synchro push ups 14 shoulder to overhead (split) 14 synchro TTB 14 front squats (split) 400 M run after each round and then start over at the top again RX: 135/95#