CrossFit Carnivore – Class WOD
Coach’s Comments
Snatch cycle continues. 70% should start getting a little heavy. If you can’t keep proper form, you need to reduce the weight. If you can’t lock your elbows overhead, you need to reduce the weight. Reduce the weight if you fail 3 reps at any point.
There are videos attached for Tuesday and Wednesday, we recommend checking them out before class.
Warm-up
Minute: 0-8
1 Minute PVC Over Head Squats
Elbow to floor, pigeon, calf
20 PVC Good Mornings
10 PVC T-spine twist
Warm Up Snatch
Weightlifting
Minute: 25-37
Every 2:00 x 6
Snatch (6 x 3 @ 70%)
Technique > Weight
*If you fail 3, go down in weight and pay attention to what you are doing.
Metcon
Minute: 40-47
Metcon (AMRAP – Reps)
7 Minute AMRAP
2 SA DB Hang Power Snatch
20 Double Unders
4 SA DB Hang Power Snatch
20 Double Unders
6
20
8
20
10
20
…….
*Snatch increases by 2, DU stays
RX: 50/35