CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Jump Rope
PVC Pass/ATW
Burgerner Warmup x 10
Warm Up Snatch
Weightlifting
Minute: 14- 25
Every 1:30 Minutes x 7
Snatch Pull + Hang Power Snatch (7 sets of 3 @ 55%)
1 Snatch Pull
+
1 Hang Power Snatch
Snatch Pull from the floor, bring weight to hang position, hang power snatch. DROP. Repeat
* TAKE YOUR TIME. We cannot see your lifts well if you try to complete the sequence in 15 seconds*
Metcon
Minute: 30 – 50
Time Cap: 18 Minutes
Metcon (Time)
8 Rounds for Time:
14 ALT DB Snatches
30 Double Unders
RX: 50/35
3:1 Jump Rope