CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute Jumping Jacks
1 Minute PVC OHS
elbow to floor, pigeon, ankle pail/rail
Tabata x 3
BB OHS
BB Hang Power Snatch
Weightlifting
Minute: 18-32
Every 2:00 x 7
Overhead Squat (7 x 3 @ 70%)
If you are not using proper technique at 70%, reduce the weight.
Metcon
Minute: 36-50
Time Cap: 14 Minutes
Metcon (Time)
30-20-10
Abmat Situps
Hang Power Snatch
RX:
30 @ 75/55
20 @ 95/65
10 @ 115/75
Push Up Program
10-20: 10/12/7/7/9+
21-25: 12/17/13/13/17+
26-30: 14/18/14/14/20+
31-35: 17/19/15/15/25+
36-40: 28/35/25/22/35+
40+: 36/40/30/24/40+