CrossFit Carnivore – Class WOD
Coach’s Comments
We are beginning a snatch cycle. The snatch is a complex movement (probably the most complex we do) that is extremely beneficial. It will work and improve your core, stability, range of motion, strength, power, speed, agility, balance, and body composition to name a few. In order to truly benefit from this movement, proper technique MUST be used. Technique > Weight. I can’t stress this enough. Forget about the whiteboard, forget about what the person beside you is lifting, and focus on YOUR form, and I can guarantee great results will follow. There are a few basic rules I want people to follow:
– If a coach tells you to take off weight, take off weight.
– If you have 2 minutes to do 3 snatches, take your time. You should RESET every time (its not a complex) and focus on your set up and technique. Aim to do maybe 1 every 30s. This will also make it easier for the coaches to see your snatch and help.
-If you fail 3 snatches during any one session (they don’t have to be in a row), reduce the weight.
*Coach’s recommendation: Record your videos and try to see what you are doing wrong. Some of my favorite Instagram accounts related to help you learn more: @hookgrip @olychad @squat_university
Warm-up
Minute: 0-8
1 Minute Jumping Jacks
elbow to floor, pigeon, calf
20 PVC Pass
20 PVC Good Mornings
Go Over Snatch
Take your time warming up
Weightlifting
Minute: 20-34
Every 2:00 x 7
Snatch Cycle (1/24/22) (7 sets of 3 reps @55%)
Snatch
Metcon
Minute: 38-50
Time Cap: 12 Minutes
Metcon (No Measure)
Tabata Row 100cal/70cal
then
Tabata HR Push UP 100/70
Men 100cal/reps, Ladies 70cal/70reps
Complete all of one before moving to the next