CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Jumping Jacks
elbow to floor, pigeon, calf
Burgener Warmup
Weightlifting
Minute: 18 – 33
Snatch (every 1:30 x 10 as follows)
1 Snatch Lift off
Drop reset
1 Snatch Pull
Drop reset
1 Full Snatch
Start around 50%, increase weight as long as form is maintained and lift is completed.
Metcon
Minute: 40-50
Metcon (AMRAP – Reps)
7 Minute AMRAP
1 – 2 – 3- 4- 5- 6- 7- 8- 9 ……….
Power Snatch
5 Hand Release Push-Ups After each section
Ex: 1 Power snatch + 5 HRPU
2 Power Snatch + 5 HRPU
3 Power Snatch + 5 HRPU
etc
Rx: 135/95