CrossFit Carnivore – Class WOD
Warm-up
1 Minute Jumping Jacks
2 Rounds
10 BB Snatch Grip RDL
10 BB Hang Snatch High Pull ( Drive Elbows up into “Scarecrow” Position
10 Thrusters
Weightlifting
Minute 14 – 30
E2MOM x 7
Hang Power Snatch (3 (1.1.1) @ 65%)
3 Hang Power Snatches @ 65%
E2MOM x 7
Drop and reset after each lift. Practice setup and good technique
Metcon
Minute: 35-50
Metcon (Time)
For Time
75 Double Unders
10 Clusters
75 Double Unders
10 Clusters
75 Double Unders
MAX WEIGHT 40% 1R Clean Max
Time Cap: 15 Min
BE SMART ABOUT YOUR WEIGHT! A cluster should be caught in the squat position every time. Chose a weight that allows you to get into this position.
Cluster:
https://youtu.be/plCzO45g9nc
Core
Accumulate 40 GHD Sit-ups (Break into Sets)
Mobility
Keg Stretch
Couch Stretch
First Rib