CrossFit Carnivore – Class WOD
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*
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