CrossFit Carnivore – Class WOD
Coach’s Comments
The shoulder cycle is officially done. Great job everyone. This week, our strength sessions will be more along the lines of technique work, but next week we will start focusing on cleans. This next cycle will be centered around power cleans (from the floor and hang) and we will also be squatting more than we have been.
Another thing I would like to discuss quickly is hydration. This week’s temperature will be 95-101 and we aren’t even in July yet. You should be drinking water ALL DAY. If the water you bring to the gym is your first bit of water for the day, you are making a big mistake. The first thing I do after I wake up is drink 8-12 oz of water. Then throughout the day I’m constantly drinking water. I like to grind a little himalayan salt in my water for extra minerals/electrolytes. Its cheaper (and better) than most of the hydration products you find on the shelfs. If at anytime you are feeling dizzy or too hot, please take a break.
Warm-up
Minute: 0-8
Tabata x 3
KB Swing
KB Thruster
Demo Power Cleans from the Floor
Weightlifting
Minute: 18-29
Every 1:30 x 7
Power Clean (1 Clean Pull + 2 PC x 7)
Weight is athlete’s choice.
Technique > Weight
Metcon
Minute: 34-50
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
12 American KB Swings
6 Burpees
12 SA KB Thrusters
6 Burpees
RX: 53/35
*You do not have to switch arms every rep, but you should be doing 6 thrusters with your left and 6 thrusters with your right every round.