CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute PVC ATW/Pass
2 Rounds
10 BB Hang Cleans
10 BB Stict Press
10 Kip Swings
Weightlifting
Minute: 18-32
Complete all C&J, then go directly into 3PC
Clean and Jerk (Every 2:00 as follows)
3 @ 65%
3 @ 75%
3 @ 80%
-Power or Full, pick and stick to it
-Push or Split, pick and stick to it
– % is off your Jerk, Example: Max Clean is 275 and Max Jerk is 225, go off 225.
3 Postion Clean (Every 2:00 As Follows)
High Hang, Low Hang, Clean from Floor
1 @ 65%
1 @ 75%
1 @ 80%
1 @ 85%
1 set includes all three movements.
-Should be completed like a complex
*Power or full, pick and stick to it
Metcon
Minute: 37-52
Time Cap: 15 Minutes
Metcon (Time)
For Time
7-6-5-4-3-2-1-2-3-4-5-6-7
Chest 2 Bar (No Butterfly)
Russian KB Swings
Goblet Squats
Rx: 70/53