CrossFit Carnivore Uncategorized February 12, 2020

February 12, 2020

CrossFit Carnivore – Class WOD

View Public Whiteboard

Warm-up

Minute: 0-10

1 Minute Mountain Climber

30s Elbow to Floor Each leg

30s Pigeon Each Leg

1 Minute PVC Passthroughs

1 Minute PVC Around the worlds

Practice Drop Snatch (No Dip/Heave)

Weightlifting

Minute: 12-28

Drop Snatch (7×3 ( E2MOM x 7))

*2 Second Pause in Bottom*

**Not HEAVING or DIPPING. Punch the weight up and drop fast**

*** We should hear your feet ! ***

START LIGHT, try to work up to 40% while keeping form. Some may need to stay with PVC or a bar.
Drop Snatch:

https://youtu.be/2lK1O63Hzpk

Metcon

Minute:35-55

Metcon (Time)

5 RFT:

40 DU

20 SA Alternating DB Snatches

20 SA DB Overhead Lunges (Alternate after 10)

Time Cap: 20 Minutes

Rx: 50/35

Core

Accumulate:

2 Minute Hollow Hold

1 Minute Right Side Plank

1 Minute Left Side Plank

1 Minute Superman Hold

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