CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-12
Crab Walk Down and Back
1 minute PVC Pass
Find Your Pistol Variation – 10-15 reps/leg
What is a muscle Snatch ? – Multi reps with PVC or Bar
* Spoiler Alert- Unless you are Brad, you will not be able to use the same snatch weight you usually do. You will have to reduce the weight in order to do this movement properly. Don’t let your pride slow your progress, scale the weight*
Weightlifting
Minute: 15 – 29
Every 2:00 x 7
No Contact MUSCLE Snatch
* No Contact at the Hips
* No Dip
* From the Ground
* This is movement is hard to do correctly heavy, reduce the weight.
**Your 1st pull (from the ground) has to be explosive**
Metcon
Minute : 32 – 47
Time Cap: 15 Minutes
Metcon (Time)
21-15-9
Power Snatch***
Pistol
RX:
Round 21: 95/65
Round 15: 115/75
Round 9: 155/85