CrossFit Carnivore – Class WOD
Coach’s Comments
Great job on the overhead cycle. I saw a lot of people PR’d their weight and I was very happy to see that. PR’s don’t always come in the form of weight, they also come in technique and I pretty much saw everyone’s technique improve.
We are about to start another cycle. Mondays will be full snatch and Fridays will be squats. Thursday’s cycle accessory work will focus on the snatch.
Snatch: Focus on technique. The weight will come
Squat: These will get heavy. It may be a good idea to work off 90% of your 1RM. For example, if your 1RM is 100 pounds, you will use 90 pounds to find your weekly percentage work. The goal is to get the reps done with proper form. Not struggle through reps with horrible form and fail.
Warm Up
Minute: 0-8
1 Minute Jumping Jacks
Elbow to floor, pigeon, calf
Weightlifting
Minute: 10- 35
Technique work : 10 Minutes
Snatch: 15 Minutes
Snatch Technique (Checkmark)
PVC or Barbell
1st Pull Explanation/Practice
2nd Pull Explanation/Practice
3rd Pull Explanation/Practice
Snatch
1 Clean Pull + 1 Full Snatch Every 1:30 x 10
*weight is athlete’s choice*
*focus on technique*
Metcon
Minute: 37-50
Time Cap: 13 Minutes
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Wall Ball
TTB
RX: 20/14