CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute Jumping Jacks
Tabata x 2
Kip Swings
SA KB Swings
SA KB Strict Press
Weightlifting
Minute: 20-35
Clock Format: 4 rounds: 2:00/1:00.
* Coach’s Tip: You will be lifting a heavy weight, take the time and warm up properly*
Shoulder Press (contrast sets as follows:)
5 @ 65%
1 @ 90%
5 @ 70%
1 @ 90%
5 @ 75%
1 @ 90%
5 @ 80%
1 @ 90%
Format:
You have 2:00 minutes to do 5 reps, rest the remainder, then 1:00 minute to do 1 rep.
*Start at 65% (or lower), and go up 2-5% each round based on how you feel. If 90% is too heavy, go down slightly, the one rep should be heavy.
Metcon
Minute: 38-48
Metcon (AMRAP – Reps)
10 Minute AMRAP
2 SA KB Swing
2 Chest 2 Bar
4
4
6
6
…..
RX: 53/35