CrossFit Carnivore – Class WOD
Warm-up
1 Minute Jumping Rope
30s PVC Pass Throughs
30s PVC Around the Worlds
Shoulder Rolls Forward/Back
Arm Circles Forward/back
I highly recommend some technique work with the PVC at this time. This will not only help with your technique and muscle memory, but will be a good warmup.
Example:
5-10 Snatch Pulls From the shin
5-10 Snatch Pulls from mid thigh
5-10 Power Snatch from the shin
5-10 Full Snatch from mid thigh
5-10 OHS
5-10 Sots Press
Weightlifting
8 Rounds, 1 every 1:30
Metcon (No Measure)
KB/DB Snatch Complex
3 Snatch High Pull
2 Snatch
1 Sots Press ( Or Standing Strict Press)
Do one complex each arm, every 1:30
*High Pull, If using a KB, the bottom try to have the bottom face forward at the apex of the pull
Metcon
20 Minute AMRAP
Metcon (AMRAP – Reps)
20 Minute AMRAP
400M Run
15 Goblet Squat
30 Double Unders or Mountain Climbers
15 Push Ups
30 Sit Ups
Mobility
Couch Stretch
Shin Smash
Calf Smash
Traditional Calf Stretch