CrossFit Carnivore – Class WOD
Coach’s Comments
Throughout the year, we have tested multiple lifts to see how our strength has progressed. Before everyone starts their Holiday Travels (or holiday eating and drinking) I would like to test some Metcons. The Metcons for this Mon, Tues, Wed, and Thursday will all be benchmark workouts. These workouts are to help determine YOUR progression. I challenge everyone to perform these workouts with proper technique and no rep yourself if you don’t complete the full range of motion. No matter the outcome, please make sure you put these scores in Wodify for future reference.
Warm-up
Minute: 0-10
1 Minute Jumping Air Squats
3 Rounds
10 BB Hang Power Cleans
10 BB Push Press
Warm Up Clean
Weightlifting
Minute: 17 -27
Power Clean (Every 2:00 as follows)
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 80%
1 @ 90%
*Not touch and go. Take your time*
*Only move up if you successfully complete the lift(s)*
Metcon
Minute: 30-50
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
10:00 time cap