CrossFit Carnivore – Class WOD
Coach’s Comments
The squat cycle continues. And it gets heavier. If you did not do 65% last week, move up accordingly this week. Do not attempt to jump to 70%. The goal is to be able to complete all the reps with GOOD TECHNIQUE. Don’t rush, take your time, and take your rest. The holiday may make it difficult, but if you are interested in doing the Optional Squat Accessory work sometime this week, it is another 3 sets of 4 FS at 60%. I would recommend doing it Thursday or Friday. If you miss it, you will be fine.
Warm-up
Time: 0-8
1 Minute Jumping Lunges
20 PVC Good Mornings
elbow to floor, pigeon, calf
Warm Up Squat
Weightlifting
Time: 18 – 39
3:00 On / 3:00 Off x 4
Squat Cycle (11/21) (4 sets @ 70% as follows)
5 Front Squats +
11 Back Squats
70% of 1RM FRONT SQUAT
Metcon
Time: 43 – 50
Metcon (AMRAP – Reps)
7 Minute AMRAP
1 Power Clean + 1 Chest 2 Bar
2 Power Clean + 2 Chest 2 Bar
3 Power Clean + 3 Chest 2 Bar
Rx: 135/95