CrossFit Carnivore – Class WOD
Coach’s Comments
A new squat cycle starts today. IT IS GOING TO BE TOUGH. Don’t let your pride hinder your progress. If the first set is too heavy at 65%, go down. If you have to start at 50% or less, thats fine. Just keep up with your weight and go up when you are able. Thursdays are still open gym, but an optional squat cycle accessory will be added.
Warm-up
Minute: 0-8
1 Minute Jumping Air Squats
Elbow to floor, pigeon, calf
Athlete’s Choice
Weightlifting
Minute: 18 -35
2:00 Minutes On/ 2:00 Minutes Rest x 4
Squat Cycle (11/21) (7 Front Squats + 13 Back Squats)
65% 1RM Front Squat
Front squats, rack, directly into back squats.
Same Weight
Metcon
Minute: 40-50
Metcon (AMRAP – Reps)
10 Minute AMRAP
5 Wall Ball Shots
5 No Push Up Burpee
10 Wall Ball Shots
10 No Push Up Burpee
15
15
20
20
……..