CrossFit Carnivore – Class WOD
Warm-up
Min: 0-10
2 Rounds:
10 PVC Passthroughs
10 PVC OHS
Then
20 Leg swings Front/Back & Side/Side
30 Sec per side Elbow/Floor Lunge
30 Sec per side pigeon
Weightlifting
Min: 17-29
Tempo Front Squat @ 31X1 (6×4)
E2MOM @ 65% 1RM
Tempo @ 31X1
*Reading Tempo for squats :
1st Number: Eccentric /Lowering
2nd Number: Pause at bottom
3rd Number: Concentric/Raising
4th Number Pause at top
(3Sec Down, 1 Sec pause at bottom, EXPLODE up, 1 sec pause at top)
**DON’T BOUNCE OUT OF THE BOTTOM**
Metcon
Min: 35-47
Metcon (AMRAP – Reps)
12 AMRAP
2-4-6-8-10-12 . . . .
SA DB Snatch 50/35
Wall Ball 20/14
Core
Accumulate 2 Minute L-sit hang
* 10 Abmats every drop*