CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute High Knees
30s/leg elbow floor
30s/leg pigeon
Tabata x 3
BB Deadlift (Slowly)
BB Hang Clean Shrugs ( Hang Position, dip, triple extend, shrug)
BB Hang Cluster (Hang position, dip, triple extend, shrug, drop under, push press)
Warm Up Clean
Weightlifting
Minute: 16 – 27
Every 1:30 x 7
Clean Pull + Clean (@75% Every 1:30)
Clean Pull, Drop, Reset
Clean
Complete twice per round.
Not a complex, work on setup and technique. Drop under the bar.
Metcon
Minute: 30-50
Time Cap: 18 Minutes
Metcon (Time)
22 SA DB Thrusters
3 Rope Climbs
400m Run
18 SA DB Thrusters
2 Rope Climbs
400m Run
14 SA DB Thrusters
1 Rope Climb
400m Run
Rx: 50/35
Alternate arms as needed. Doesn’t have to be every other one.