CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Jumping Air Squat
Elbow to floor, pigeon, calf
PVC Pass/ATW
Burgener Warm Up
Weightlifting
Minute: 17- 35
Snatch (Every 2:00 as follows)
3 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
*Not Touch and Go
**Power or Full, pick and stick to it.
Heaving Snatch Balance (Every 2:00 as follows)
From the rack,
3@ 55%
2@ 65%
1@ 75%
1@ 80%
*Technique >Weight*
**This is a humbling and difficult movement. Be smart. Coaches will be watching and you may be asked to lower the weight.
Metcon
Minute: 37 -51
Time Cap: 14
Metcon (Time)
For time
50 Double Unders
10 Burpee to target
50 Double Unders
20 Burpee to target
50 Double Unders
30 Burpee to target
50 Double Unders
Time Cap: 14 Minutes