CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Jumping Jacks
20 BB good mornings
Tabata x 3
Thruster
Kip Swings
Weightlifting
Minute: 15-33
Every 2:00 x 7
Snatch Grip Deadlift (Every 2:00 as follows)
10 @ 50%
8 @ 55%
8 @ 60%
8 @ 65%
*Does not have to be TNG. Does not have to be unbroken. Focus on setup and technique*
Deficit Deadlift (Every 2:00 as follows)
5 @ 30
5 @ 40
5 @ 50
*On a 45#. Use a smaller weight depending on mobility*
Metcon
Minute: 40 – 50
Time Cap: 9 MInutes
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups