CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute Close stance squats
1 Minute ATW/Pass
Burgener Warm-up
Weightlifting
Minute: 15- 31
3 rounds of pulls, 5 Rounds of Snatch
Snatch Pull (Every 2:00, 5 Reps)
From the ground
Go Lighter than you think.
*Many people the past two weeks have been SO slow on the first pull. Work on setting up, pulling tension out of the bar, and exploding off the floor and into triple extension*
Snatch (Every 2:00 as follows)
3 @ 75%
2 @ 80%
1 @ 90%
1 @ 93%
1 @ 96%
We are getting heavy, if you fail an attempt, that counts as a rep.
Power or Full
Metcon
Minute: 35 – 50
Time Cap: 14 Minutes
Metcon (Time)
20-18-16-14-12-10
Pistols
Alternating SA DB Hang Power Snatch
RX: 53/35