CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Mountain Climber
30s Elbow to Floor Each leg
30s Pigeon Each Leg
1 Minute PVC Passthroughs
1 Minute PVC Around the worlds
Practice Drop Snatch (No Dip/Heave)
Weightlifting
Minute: 12-28
Drop Snatch (7×3 ( E2MOM x 7))
*2 Second Pause in Bottom*
**Not HEAVING or DIPPING. Punch the weight up and drop fast**
*** We should hear your feet ! ***
START LIGHT, try to work up to 40% while keeping form. Some may need to stay with PVC or a bar.
Drop Snatch:
https://youtu.be/2lK1O63Hzpk
Metcon
Minute:35-55
Metcon (Time)
5 RFT:
40 DU
20 SA Alternating DB Snatches
20 SA DB Overhead Lunges (Alternate after 10)
Time Cap: 20 Minutes
Rx: 50/35
Core
Accumulate:
2 Minute Hollow Hold
1 Minute Right Side Plank
1 Minute Left Side Plank
1 Minute Superman Hold