CrossFit Carnivore – Class WOD
Snatch Balance (5 x 2)
Increase weight each set–one set every 2 minutes
Hang Snatch (3, 3, 2, 2, 1, 1)
Low hang squat snatch (bar should sit right above the knee) pause in the bottom for 3 seconds before standing up-keep weight light and work on balance–one set every 2 minutes
18.0 (Time)
21 – 15 – 9
Dumbbell Snatch ( 50/35)
Burpees over the dumbbell
In the burpee you must jump or kick your feet backwards, at the same time, and jump up with both feet at the same time. You are allowed to take a step towards the dumbbell before the jump. If you just step backwards, then it will be counted as a scaled version
You must then raise yourself to a standing position before you jump over the dumbbell. Hips flexed for the jump, not like in a burpee over bar where you can jump almost lying down.