CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute Jump Rope
1 Minute Cobra stretch
Go Over Jerk balance with PVC
30 Slow BB strict press
Weightlifting
Minute: 13-28
Every 1:30 x 10
Jerk Balance (3 x 10)
-Split is the only options
-Technique > Weight
Finding your starting position:
Holding the bar in the front rack position, place your feet in the catch position. Then move your front foot back slightly (roughly the length of your foot, so your toes should be slightly behind where your heel landed). That is the starting position
-Slight Dip
-Drive the bar up and your front foot out. BE EXPLOSIVE !
-Back foot never moves
Metcon
Minute: 30 -50
Metcon (AMRAP – Reps)
2:00 on / 2:00 Off x 5
70 Double Unders
Max TTB
*30s Side Plank Hold during rest
*Alternate sides each round (finish the 5th with hollow hold)
**Rope Scale depends on YOUR Ability. Don’t spend the whole 2 minutes jumping rope**