CrossFit Carnivore – Class WOD
Regular hoodie: $40 Crop Hoodie: $43
Warm-up
Minute: 0-8
1 Minute Jumping Jacks
1 Minute PVC pass/atw
elbow to floor, pigeon, calf
Burgener warm up
Weightlifting
Minute: 15-29
Every 2:00 x 7
No Contact Snatch (7 sets of 3)
– From the ground
– Catch in Power or Squat
Move with purpose.
Why work on no contact?
* Forces you to be more egressive with your legs on the 1st pull.
*Encourages you to fully open the hips and triple extend during the second pull.
*Eliminates some momentum, so you have to drop under the bar (Again can be power or squat).
*Enforces a straight and smooth bar path up.
Use a weight that is challenging, but allows proper TECHNIQUE.
Metcon
Minute: 35-49
Metcon (Calories)
5 Rounds
2 Minutes On / 1 Minute Off
2 Minutes
10 Hang Power Snatch
15 Hand Release Push Up
Max Cal Row
1 Minute rest
Rx: 95/65