CrossFit Carnivore – Class WOD No 7 PM today! Coach’s Comments This week is the last week of push-ups. Max out your push-ups sometime Sunday. I hope everyone got a little stronger and improved their technique. Metcon (AMRAP – Rounds and Reps) 31 AMRAP 31 KBS 53/35# 10 burpees 31 Pull ups 10 burpees 31 DB snatches 50/35# 10 burpees 31 goblet squats 53/35# 10 burpees 31 box jumps 24/20 10 burpees 31 TTB 10 burpees Working with a partner split work evenly Push Up Program 10-29: 15/18/12/12/18+ 30-39: 20/25/15/10/25+ 40-50: 25/30/20/15/40+ 51-60: 40/50/25/25/50+ 60+   : 45/55/35/30/55+

CrossFit Carnivore – Class WOD Metcon (AMRAP – Rounds and Reps) 30 AMRAP Teams of 2: Purple: 200 M run together Green: 30 KBS 53/35# Yellow: 20 Box jumps 30/24″ Red: 10 Power cleans 135/95# Orange: 10 Shoulder to overhead 135/95# Working with a partner pull one skittle at a time, complete that movement before moving onto the next

CrossFit Carnivore – Class WOD Warm-up Minute: 0-8 1 Minute Lunge 3 Rounds 10 Single Leg Squats 10 Plate to OH Weightlifting Minute: 15-29 Every 2:00 x 7 Deficit Reverse Lunge (Weight) 8/side x7 * KB held in goblet position *Standing on 35/45 Metcon Minute: 32-50 Time Cap: 18 Minutes Metcon (Time) For Time: 50 Pistols 50 Thrusters (115/80) 50 Plate to OH (45/35) Partition as desired Push Up Program 10-29: 8/8/12/12/10/10/9/9/25+ 30-39: 11/11/15/15/13/13/12/12/35+ 40-50: 13/13/17/17/16/16/14/14/50+ 51-60: 22/22/30/30/25/25/18/18/55+ 60+   : 26/26/33/33/26/26/22/22/60+

CrossFit Carnivore – Class WOD Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute: 10-18 Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 4 Full Snatch (135/95) 8 Pull Ups Cycle Accessory (Optional) Waiter’s Carry Double KB Single Leg Glute Bridge 10/side x 4 Weighted Seated Good Mornings Using a Bench Start with barbell4 x 10 Open Gym

CrossFit Carnivore – Class WOD Warm-up Minute: 0-8 1 Minute PVC Pass/ATW elbow to floor, pigeon, calf 3 Rounds 5 BB Hang PC 5 BB Front Squat 5 BB Strict Press Weightlifting Minute: 15-30 Every 1:30 x 10 Clean Complex (Weight) 1 PC + 1 Hang PC + 1 Hang Full Clean + 1 Front Squat Metcon Minute: 35-50 Time Cap: 15 Minutes Metcon (Time) 10 Rounds for Time 5 Heavy WallBalls (Go a little heavier than usual) 3 HSPU 1 Power Clean (185/115) Push Up Program 10-29: 9/9/11/11/9/9/7/7/20+ 30-39: 12/12/13/13/12/12/8/8/30+ 40-50: 14/14/15/15/14/14/10/10/44+ 51-60: 20/20/23/23/20/20/18/18/53+ 60+   : 22/22/30/30/24/24/18/18/58+

CrossFit Carnivore – Class WOD Warm-up Minute: 0-8 400m Run 15 Burpees Accessory Minute: 12-24 Every 4:00 x 3 Dbl KB Front Rack March (Checkmark) 20 Total Table Top Rows (Checkmark) 10/side Hanging Straight Leg Raise (Checkmark) 10-20 Total Metcon Minute: 30-47 2:00 On/1:00 Off Metcon (AMRAP – Reps) 6 Rounds 2:00 On / 1:00 Off 200m Run Max Burpees to plate (45/35#)

CrossFit Carnivore – Class WOD Warm-up Minute: 0-8 1 Minute Jumping Jacks Elbow to floor, pigeon, ankle pail/rail Tabata x 3 ring rows kip swings Weightlifting Minute: 20-31 Every 1:30 x 7 Overhead Squat (7 x 2 @ 80%) 7 x 2 @ 80% Metcon Minute: 35-50 Metcon (No Measure) 3 Rounds 1 Minute Bike 1 Minute Chin-Ups (Supinated Grip) 1 Minute Thruster (45/35) 1 Minute TTB 1 Minute Rest Push Up Program 10-29: 15/18/12/12/18+ 30-39: 20/25/15/10/25+ 40-50: 25/30/20/15/40+ 51-60: 40/50/25/25/50+ 60+   : 45/55/35/30/55+

CrossFit Carnivore – Class WOD Push Up Program Push-ups 1 set for max reps

CrossFit Carnivore – Class WOD Metcon (AMRAP – Rounds and Reps) 40 AMRAP 1978 M row warm up -then- 44 Deadlifts 44 TTB 44 Power cleans 44 Sit ups 44 Air squats 44 Shoulder to overhead 44 Calorie bike RX 135/95# RX+ 155/115# work can be split in any order but must complete all 44 of one movement before moving to the next Must reach 1978 meters BUT for every meter you go over it’s that many burpees each

CrossFit Carnivore – Class WOD Warm-up Minute: 0-8 1 Minute PVC Pass/ATW elbow to floor, pigeon, calf Tabata x 3 BB Front Squat Double Unders Weightlifting Minute: 15-29 Every 2:00 x 7 Tempo Shoulder Press (7 x 4) 3 Tempo + Directly into 1 Explosive Strict Press Recommended weight 40%-50%. Worry less about weight, more about FORM and KEEPING TEMPO. Go down if you can’t keep both.(3 Seconds up, 3 seconds down) x 3 + 1 Explosive press Metcon Minute: 40-50 Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP Front Squat (From floor) 1-2-3-4-5-6-7 …… Double Under 10-20-30-40-50…..RX: 135/95 Push Up

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