CrossFit Carnivore – Class WOD
Coach’s Comments
We are getting close to the end of the snatch cylce. You have two options today after snatch warm up:
Option 1: If your warm up feels good, work up to 80-95ish%. IF you are feeling good and believe today is the day, attempt a new max. ONLY MAKE TWO ATTEMPTS.
Option 2: Go with lighter weight and work on technique.
**NEXT MONDAY, WE WILL HAVE A WHOLE 30 MINUTES TO ESTABLISH A SNATCH MAX**
The purpose of giving Option 1 this week is everyone recovers and progresses differently. Everyone has experienced days when the weights feel glued to the floor. Other days they feel super light. If you are feeling good, go ahead and attempt a max a COUPLE times. DO NOT SPEND THE WHOLE LIFTING SESSION TRYING TO MAX.
Warm-up
Minute: 0-8
Jumping Jacks
PVC Pass/ATW
elbow to floor, pigeon, calf
warm up snatch
Weightlifting
Minute: 25-37
Every 1:30 x 8
Snatch (8×1 @ 80%-90%)
If you are working on technique (70% or less), feel free to do more than one rep
Metcon
Minute: 40-50
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
20 Doubles
10 Thrusters
RX: 105/75