CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Kip Swings
PVC PASS/ATW
Burgener Warm Up
Warm Up Snatch
Weightlifting
Minute: 17 – 32
Snatch Pull + Snatch (1 rep x 9 every 1:30 @ 80%)
Snatch Pull, Drop, Reset
Snatch
Whenever 80% or greater is done with the olympic lifts (Cleans and Snatches), do not repeat if you fail. Take your time, set up, attempt the lift. If you fail, do not try to attempt another lift within the time frame. Use the remaining time to reflect on what needs to be done to accomplish the next attempt.
Metcon
Minute: 35 – 55
Time Cap: 20 Minutes
Metcon (No Measure)
2 Rounds for Time:
5 Bar Muscle Up
10 Bar Facing Burpees
20 Deadlifts
40 Wall Balls
RX: 50% DL Max
RX: 20/14
Scale BMU: Chest 2 Bar > Strict PU > Kipping PU > Ring Rows