CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
400m Run
Elbow to floor, pigeon, calf
2 Rounds
10 BB Good Mornings
10 Hang Power Cleans
10 Front Squat
Take your time warming up your DL
Weightlifting
Minute: 18-30
Every 3:00 x 4
Deadlift (4 x 3 @ 90%)
4 x 3 @ 90%
Does Not Need to be touch and go
Metcon
Minute: 35-50
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
15 Wall Balls
3 Power Cleans
RX: 20/14 , 165/115
Push Up Program
10-20: 10/12/8/8/12+
21-25: 14/19/14/14/19+
26-30: 20/25/15/15/25+
31-35: 10/10/13/13/10/10/19/25+
36-40: 18/18/20/20/14/14/16/40+
40+: 19/19/22/22/18/18/22/45+