CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 minute jumping air squats
1 minute pvc pass/atw
tabata x 3
bb strict press
bb front squat
Weightlifting
Minute: 18-32
Every 2:00 x 7
Shoulder Press (as follows)
5 @ 50%
3 @ 60%
1 @ 75%
1+ @ 75%
Push Press (3 sets of 4 @ 40-50%*)
* Going off Push Press Max *
TEMPO: 3 sec down
Adjust weight to allow proper tempo
Metcon
Minute: 40-50
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
2 Hang Squat Cleans
2 Box Jump Overs
4 Hang Squat Cleans
4 Box Jump Overs
……….
Rx: 75/55
24/20
Doesn’t matter if you do box facing or lateral, just know rebounding can put strain on your achilles