February 3, 2020

February 3, 2020 crossgv0 0 Comments 12:00 am

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CrossFit Carnivore – Class WOD

View Public Whiteboard

Warm-up

Minute: 0-10

400m Run

Tabata x 2

KB Swings

KB Sumo DL High Pull

KB Goblet Squat

1 Minute Alternating KB Halo

https://youtu.be/wJcmanVh5EE

Weightlifting

Minute: 15-30

E2MOM x 7

Clean Pull + Power Clean ((1.1.1))

1 Clean Pull + 2 Power Clean @ 65% 1RM
What does (1.1.1) mean ?

Drop the weight and reset after every lift. In this case. Clean pull, drop, reset. Power Clean, drop, reset. Power Clean, drop reset.

*Clean Pull = Pull the weight into triple extension (Ankles, knees, hips extended), shrug the shoulders with the elbows remaining straight. Keep the weight close to the body*

https://youtu.be/yIija-24M7g

Take your time and work on setting up properly

Metcon

Metcon (Time)

2 Rounds for Time:

400m Run

20 Front Squats from the floor @ 30% 1RM

10 Burpees over the bar

Time Cap: 20 min

Mobility

Sink Stretch

Couch Stretch

Athlete’s Choice

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