CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Jump Rope
15 PVC Thrusters
15 PVC SDHP
Burgener Warmup (10 reps per movement)
Weightlifting
Minute: 15-30
Every 2:30 MInute
Snatch High Pull + Hang Full Snatch (Comlex) (5×3 @ 60%-70%)
Snatch High Pull + Hang Full Snatch – Reset
Snatch High Pull + Hang Full Snatch – Reset
Snatch High Pull + Hang Full Snatch
Plenty of time. Take your time. Work on technique
Metcon
Minute: 35-51
Metcon (AMRAP – Reps)
EMOM x 16
Odd: 10 Thrusters*
Even 10 Sumo Deadlift High Pull*
RX: 75/55
*Reps increase by 2 after every 4th round.*
1-4 = 10 Reps Each
5-8 = 12 Reps Each
9-12 = 14 Reps Each
13-16 = 16 Reps Each
Core
Standing Pallof Press: 10 reps per side x 3
https://www.youtube.com/watch?v=Ef7YyS5qoPYKB
Plank Pull Throughs: 12 pulls x 3