CrossFit Carnivore – Class WOD
Metcon (AMRAP – Reps)
“Drive”
7 AMRAP
30 doubles
10 burpees to plate
Partners alternate rounds
*scaled will perform 60 single unders
**male and female (all divisions) will both jump to a 25# plate
***open hips at the top of the burpee while on the plate
Metcon (Time)
“Picky Fran”
21 thrusters
21 pull ups
15 pull ups
15 thrusters
9 thrusters
9 pull ups
8:00 time cap
RX: 135/95#
Masters: 115/75#
Scaled: 95/65#
Partners alternate movements (example A does 21 thrusters, B does 21 pull ups, A does 15 pull ups, B does 15 thrusters, etc). You can essentially pick who is better at which movement and have them do the bigger/more sets.
Metcon (Weight)
“1RM OHS”
Both partners will complete a 1RM overhead squat. Each will have their own barbell pulled from the rig. Athletes MUST finish the overhead squat by bringing the barbell back to their back or front rack position and reracking to the rig-it may not be dropped from overhead-if dropped it will not count and need to be redone. 10:00 time cap for both athletes to complete.
***score is combined weight
Metcon (Time)
“Finale”
40 Deadlifts
40 Box jumps overs
30 Deadlifts
30 Box jump overs
20 Deadlifts
20 Box jump overs
10 Deadlifts
10 Box jump overs
10:00 Time cap
All reps must be split half and half (partner A does 20 deadlifts then partner B does 20 deadlifts)
The first 2 sets of deadlifts will be at the same weight, then weight will increase for the last two sets
RX: 225/155 for the set of 40 & 30 THEN 275/205 for the set of 20 & 10
Masters: 205/135 & 255/185
Scaled: 175/105 & 225/155
24/20″ box for all. RX & Masters will perform two foot take off, scaled will do step overs