CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute PVC Pass/ATW Tabata x 3 BB Strict Press BB Hang Power Snatch Weightlifting Minute: 15-29 Every 2:00 x 7 Shoulder Press (Every 2:00 as follows) 2 @ 70% 2 @ 75% (3 @ 80%) x 4 3+ @ 80% Metcon Minute: 33-45 Time Cap: 12 Minutes Metcon (Time) 12-10-8-6-4-2 Hang Power Snatch Bar Facing BurpeesRX: 95/65
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Jacks 3 Rounds 10 Kip Swings 10 BB Front Squat 10 BB Good Mornings Mobility Achilles/ Calf Smash Accessory Minute: 15 – 27 Every 4:00 x 3 Pull Throughs (10-20/side) In and Outs (10-20 reps) Strict Toes-To-Bar (5-10 reps) Metcon Minute: 32-47 Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 15 Wall Ball 12 Deadlift 9 TTBRX: 20/14 185/125
CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jump Rope 1 Minute Cobra stretch Go Over Jerk balance with PVC 30 Slow BB strict press Weightlifting Minute: 13-28 Every 1:30 x 10 Jerk Balance (3 x 10) -Split is the only options -Technique > Weight Finding your starting position: Holding the bar in the front rack position, place your feet in the catch position. Then move your front foot back slightly (roughly the length of your foot, so your toes should be slightly behind where your heel landed). That is the starting position -Slight Dip
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute: 12-24 Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 20 American KBS 100 KB toe taps 20 H.R. Push Ups Open Gym Accessory Handstand Holds (Try some shoulder taps) 20-30s hold or 20 Taps Double DB Upright Rows (3 x 10) SA DB Benchpress (3 x 10)
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 20 BB Good Mornings elbow to floor, pigeon, calf Weightlifting Minute: 18-30 Every 1:30 x 8 Deficit RDL (every 1:30 8 reps x 8) -Barbell -Using Both Legs -Each foot on a plate -Weight is athlete’s choice ** The height of the plates depends on YOUR mobility ** Stretch>Strength. This means don’t use a ton of weight. Should be slightly challenging, but working more on range of motion Metcon Minute: 34-50 Time Cap: 16 Minutes Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Deadlift Box Jump *10 Double Unders **Starting at 0:00, perform 10
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 3 Minute Bike/Row 1 Minute PVC Pass/ATW Mobility Barbell Tricep Smash Accessory Minute: 12-24 Every 4:00 x 3 Bird Dogs (10-20/side) Turkish Get Up (2/side) Hollow Hold PVC PullDowns (10-20 reps) https://youtu.be/-ver-j_BvkM Metcon Minute: 30-50 Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 10 Pull Ups 20 Sit Ups 30 Lunges 15c Bike or 20c Row ** Alternate Bike/Row
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Jacks 3 Rounds 12 Alternating Db Snatch 12 Alternating Db Strict press 12 Kip Swings Weightlifting Minute: 18-30 Every 2:00 x 6 Shoulder Press (Every 2:00 as follows) 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 75% 1 @ 80% Amrap 85% Metcon Minute: 35-47 Metcon (AMRAP – Reps) 12 Minute AMRAP 8 DB Snatch Right 8 Burpees 8 DB Snatch Left 8 BurpeesRX: 50/35
CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 40 AMRAP 5 clean and jerks 135/95# 16 wallballs 20/14# 19 sit ups 82 singles (NO DOUBLES) Working with a partner alternate rounds
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Weightlifting Minute: 15-30 Every 1:30 x 10 Push Press (3 reps every 1:30) TECHNIQUE WORK Weight is athlete’s Choice Metcon Minute: 33-50 Time Cap: 17 Minutes Metcon (Time) 25 HSPU 50 TTB 100 Russian KBS 50 TTB 25 HSPURX: 53/35
