CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
400m run
10 BB Hang Power Cleans
10 BB Front Squats
10 BB Strict Press
Weightlifting
Minute: 20-35
Complex (1 Complex every 1:30)
1 Clean Pull + 1 Low Hang PC + 1 High Hang PC + 1 Jerk
Weight is your choice
Technique > Weight
If you finish your complex in 10s, you did it wrong. Take your time. Think about what you are doing. Approach, set up, feet, grip, pull, extension, dip, etc. Lifting more weight is all about technique.
Metcon
Minute: 40-49
Metcon (AMRAP – Reps)
9 Minute AMRAP
4 SA DB Thruster
4 Lateral Burpees
6 SA DB Thruster
6 Lateral Burpees
8
8
10
10
…….
Split reps between arms evenly.
Rx: 50/35