CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
400m Run
20 Good Mornings
20 Hang Power Clean
20 Shoulder 2OH
Weightlifting
Minute: 16 – 30
1 Complex Every 1:30 x 9
Complex
1 Pausing Lift Off to Knee *
+
1 Hang Power Clean
+
2 Jerk
* Pause for 2 seconds at the knee, during this pause pay attention to:
– Weight distribution in feet
-Angle in back, chest up, shoulders back (Triangle should form)
– Arms Straight, Knuckles down
Weight is athlete’s Choice, increase each round if you can.
Technique > Weight
Metcon
Minute: 37-49
Metcon (AMRAP – Rounds and Reps)
On a Running Clock to 12 Minute:
0:00 – 4:00*
3 Rounds
12 DB Power Snatch
12 DB Goblet Lunge
4:01-8:00*
1 Round
36 DB Power Snatch
36 DB Goblet Lunge
8:01 – 12:00
AMRAP
6 DB Power Snatch
6 DB Goblet Lunge
RX: 50/35
*If you finish the work in the first two time sections, you get to rest until the time
Example: Finish your 3rd round at 3:04, rest until 4:00 to start 36/36.
Finish 36/36 @ 6:55, rest until 8.
* You must finish the work before moving to the next section (which means you cant sandbag for 8:00 minutes just to get a score on the amrap)
****Score is rounds and reps of FINAL AMRAP ONLY****