CrossFit Carnivore – Class WOD
Coach’s Comments
I hope everyone has enjoyed the past 2 months of programming as much as I have enjoyed putting it together. Since starting the programming, I’ve spent more time in the gym and have noticed something I would like to address. After you finish your workout, please do not put up your weight and equipment right away. It’s not safe and its disrespectful to be bobbing and weaving around people as they are trying to focus and put in the work to complete the workout. Once the head coach signals everyone is done, then let’s work together and put weights up together. If you have somewhere to be, then I completely understand leaving early. But if you plan to stay the full hour, leave your weights when you finish your workout and help push a fellow athlete through theirs.
Warm-up
1 Minute Jumping Rope
20 PVC Pass Through
20 PVC Around the World
20 Good Mornings
Burgener Warmup (Each movement x 10)
Weightlifting
Minute: 20-30
Every 2 Minutes x 5
Snatch Pull + Full Snatch (5 x 3 @ 70%-75%)
Snatch Pull – Reset
Full Snatch – Reset
Snatch Pull – Reset
Full Snatch – Reset
Snatch Pull – Reset
Full Snatch
Metcon
Minute: 35-50
Metcon (Time)
21-15-9
Cals Bike/Row
Deadlift (30% 1RM)
3-2-1
Rope Climbs
21 Cals, 21 Deadlift, 3 Climbs
15 Cals, 15 Deadlift, 2 Climbs
9 Cals, 9 Deadlift, 1 Climb
15 Minute Time Cap