CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Jumping Rope
PVC Pass/ATW
Burgerner x 10
Weightlifting
Minute: 13- 25
Every 1:30 X 7
LIGHT Snatch Catch Work
1 Hang Snatch w/ 2 sec pause in catch
+
2 Snatch Drop (No Heaving)
+
3 Sots Press or Standing Strict Snatch Grip Press
Work on catching in the squat, not catching in a power and then squatting.
Lower the weight to allow proper catch.
Metcon
Minute : 30 – 50
Metcon (AMRAP – Reps)
10 Rounds
1 Minute On / 1 Minute Off:
5 Hang Power Snatch
Max Doubles with Remainder
RX: 135/85
Score is total Doubles
Mobility
At Home:
T-Spine Smash (Foam Roller or Ball)
Overhead First Rib Smash (Ball)
Lat Smash (Foam Roller or Ball)