CrossFit Carnivore – Class WOD
Warm-up
Minute: 0 – 10
1 Minute Jump Rope
Burgener Warm-Up ( 10 Reps of Each Movement)
Weightlifting
Minute: 15-30
E2MOM x 6
Snatch Pull + Hang Full (6 x 3 @ 55% – 65%)
1 Snatch Pull + 1 Hang Squat Snatch
Reset
1 Snatch Pull + 1 Hang Squat Snatch
Reset
1 Snatch Pull + 1 Hang Squat Snatch
*Try to use hook grip*
** Hold onto the bar after each pull. Don’t rush the snatch, take your time**
Metcon
Minute: 35-50
Metcon (AMRAP – Reps)
12 Min Time Cap:
20 ALT DB Snatch
20 TTB
14 ALT DB Snatch
14 TTB
8 ALT DB Snatch
8 TTB
6 ALT DB Snatch
6 TTB
4 ALT DB Snatch
4 TTB
2 ATL DB Snatch
MAX TTB with Remaining Time
RX: 50/35
Score is Max TTB (Does not include previous rounds)
Mobility
First Rib
Keg Stretch