CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute:0-8 Elbow to floor, pigeon, calf Tabata x 3 Bb hang cleans Bb front rack lunges Weightlifting Technique/Drills Minute: 12-27 Every 1:30×10 Drop Snatch (10 x 4) 4 good reps Take your time No Dip, Just Drop and drive your arms DO NOT RIDE THE BAR DOWN Weight should be pvc, bar, or very light weight Metcon Minute: 30-48 Time cap: 18 minutes Metcon (Time) 40-30-20-10 Hang Power Cleans Front Rack Lunges Push UpsRx: 75/55 95/65 115/75 135/85

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Elbow to floor, pigeon, calf 20 bb good mornings Weightlifting Minute: 18-30 Every 1:30 x 8 One and One Quarter Front Squat (8×5 @ 50%) Metcon Minute: 35-47 Every 1:30 x 8 ( no programmed rest) Metcon (AMRAP – Reps) Every 90s x 8 6 Deadlifts Max Bar Facing Burpees RX 185/135

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minutes: 0-8 3 minute row stretch athletes choice Mobility First Rib Smash – lacrosse ball – rig (door jamb if at home) Accessory Minute: 13-25 Every 4:00 X 3 Turkish Get Up (2/side) KB Russian Twists (20 reps) Pull Throughs (20 reps) Metcon Minute: 30-50 2:00 on/ 2:00 off x 4 Metcon (AMRAP – Reps) 2:00 on / 2:00 off 18/15 Cal Row Max Thruster Accumulate 30s hollow hold during restRx: 95/65

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 200m run 1 min pvc pass/atw 2 rounds 10 bb strict press 10 bb bent over row Weightlifting Minute: 15-33 Every 1:30 x 12 Use the same weight the whole time Shoulder Press (Every 1:30 as follows at 60%) 9 x 5 1 x 5+ Push Press (1 x 4) Jerk (Split or Push) (1 x 3) Metcon Minute: 35-50 Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 200m Run 10 manmakers (minus the clean and thruster)Perform the manmaker as follows: -Standing with 2 dumbbells -drop to plank position

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CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 AMRAP 100 WB box step overs 80 Med ball cleans 60 Wallballs 40 Med ball sit up 200 M med ball run Working with a partner, split reps evenly. Except for the run-take turns and each runs 200 M with a med ball. RX: 20/14#

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute PVC Pass/ATW 2 Rounds 10 Jumping Air Squats 10 Knee to Elbow Weightlifting Minute: 10- 35 Jerk (Split or Push) (1×1) Metcon Minute: 37 – 52 Time Cap: 15 Minutes Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Front Squat (from the ground) TTBRX: 135/105

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute: 12-27 Time Cap: 15 Minutes Metcon (Time) 50 Strict Pull Ups Starting at 0:00, complete 10 Wall Balls every 1:00* Do the hardest variation possible* *If you think strict pull ups will be too easy, do strict chest to bar* Open Gym

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute PVC pass/atw Tabata x 3 BB hang clean BB Push press Weightlifting Minute: 10-35 Push Press (1×1) Metcon Minute: 36-50 Time Cap: 14 Minutes Metcon (Time) 10 Rounds 7 Hang Power Cleans 7 Bar Facing BurpeesRx: 115/85

CrossFit Carnivore – Class WOD View Public Whiteboard Coach’s Comments The next cycle will begin next week and will be a shoulder cycle. We will max on 3 different lifts this week and will be doing percentage work on each lift throughout the cycle. Thursdays will continue to be open gym and I will start adding cycle accessory work back into the mix. Ladies, if you are worried your shoulders are about to get huge, this won’t happen. You can however expect to have stronger more toned arms, shoulders, back, and core. Which will improve daily actives, help with posture,

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up We have several athletes participating in the “Shamrock Showdown” in Dublin next month so we are going to complete two of their wods today. There will be a quick 5:00 break in between the two wods. Metcon (Time) Shamrock Showdown “Irish Jig” 10 rounds 10 lateral burpees 8 DB thrusters 200 M run RX: 50/35# Scaled: 35/20# Working with a partner alternating rounds 16:00 time cap Metcon (Time) Shamrock Showdown “Pot O Gold” 12 rounds 8/6 calorie bike 12 alternating single DB snatch 50 DU/75 singles RX: 50/35# Scaled: 35/20# Working

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