CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Jump Rope
Tabata x 3
Med Ball Clean
Hand Release Push Ups
Weightlifting
Minute: 13-23
Every 1:30 x 6
Clean Pull – Full Clean – Full Clean+Jerk (6X3 @ 65% 1RM Clean)
1 Clean Pull – Reset
1 Full Clean Clean – Reset
1 Full Clean+Jerk
NOT A COMPLEX. DROP THE WEIGHT and RESET! The intent of these strength pieces is not to go fast. The time is increased to allow you to take your time. Slow down and focus on moving with purpose and quality. This will help you with strength, technique, and body awareness. It also allows us as coaches to see more reps from each individual athlete and help make the proper adjustments.
If you can’t jerk this percentage, reduce weight
full clean = squat clean
Metcon
Minute: 35-55
Metcon (AMRAP – Reps)
Partner Workout:
30 Minutes
400M Med Ball Run (Pass ball as needed)
40 Wall Ball Sit-ups (Pass Ball each rep)
30 Synchronized Air Squats
20 Synchronized Hand Release Push ups
40 Situps will be each partner doing 20
Synchronized, each person does the same amount of work at the same time, together.
Cool Down
Take someone out to dinner and then for a walk. Take it easy this weekend.