CrossFit Carnivore – Class WOD
Announcement!
NO CLASS SATURDAY 9/26
Reload
A reload is a period of time in which you take things easier in the gym by lifting lighter weights or reducing your training volume. Reloads typically last a week and encourage recovery before another period of hard training and/or competition. Even if you don’t think your body/mind absolutely needs to reload, it’s a good idea. Go light and easy. Constant movement the entire time. You should not fall out after the workouts this week. You should not fail a lift. Focus on technique and full rang of motion with the reps. Any time remaining after classes should be used for mobility, stretching, rolling out, cool down walks or bikes, etc.
Warm-up
Minute: 0-10
1 Minute High Knees
Elbow to floor, pigeon, calf
Burgener Warm-Up
Technique/Skill
Time: 15 – 26
Complete 2 Complexes every 1:30 x 7
Hang Snatch Technique Complex
1 Hang Muscle Snatch
1 Snatch Balance
1 Full Hang Snatch
1 OHS
Use the bar or light load. Focus on technique
Metcon
Minute: 30 – 48
Time Cap: 18 Minutes
Metcon (No Measure)
21-15-9
Push Press
Box Jumps
OHS
RX:105/65