CrossFit Iron Pelican

“Parks and Wreck” Teams of 2, AMRAP 20: 35/25 Calorie Bike 50 Kettlebell Swings (70/53) 35/25 Cal Bike 200 Meter plate Run (45/35) SC: Row, 53/35, 35/25 Fit: Row, 35/26, 25/15 Split cals and reps, both partner run taking turn with plate

Midline Tabata Hollow Rocks 8 Rounds of :20 On, :10 Off Metcon: “TNT” For Time: 30 Snatches (95/65) 30 Clean and Jerks (95/65) 30 Thrusters (95/65) SC: 75/55 Fit: 65/35

Metcon: “Liquid Laugh” 5 Rounds: 1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s) 1 Minute Double Unders 1 Minute Calorie Bike 1 Minute Rest SC: 35’s/25’s, singles Fit: 20’s/15’s, singles

27-21-15-9: Calorie Row Bench Press (135/95) Chest to Bar Pull-Ups SC: 115/80, Pull-ups Fit: 75/55, Jumping C2B or Pull-ups

Metcon: “Jack Squat” 21-15-9: Front Squat (135/95) Kettlebell Swings (70/53) 400 Meter Run SC: 115/80, 53/35 Fit: 95/65, 35/26, 200M Run

Squat Snatch 3-Position Snatch (floor, below knee, above knee) 1 sets @ 60% 1 Set @ 65% 2 sets @ 70% 2 sets @ 75% Rest 2mins bt sets *1 set is hitting all 3 pos* Snatch Pull 2 X 2 @ 95% 2 X 2 @ 100% Every 90 sec Back Squat 5 X

  *Attention Pelican the 8am technique/skill class is canceled for July and August.   Friday July 13 Open gym 12-2 is canceled.   “Hard Pass” Teams of 3 AMRAP 25: 100/70 Calorie Row 100 Deadlifts (135/95) 80/60 Calorie Row 80 Hang Power Cleans (135/95) 60/45 Calorie Row 60 Front Squats (135/95) 40/30 Calorie Row 40

            “Fight Club” 3 Rounds, For Total Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1 Minute Box Jump Overs (24/20) 1 Minute Pull-ups 1 Minute Assault Bike Calories 1 Minute Rest SC: 75/55, 20’ jump over, Jumping pull-ups, row Fit: 65/35, plate jump over, jumping pulls, row

  “Caitlin” For Time: 2000 Meter Row 90 Calorie Bike 1 Mile Run If unable to Run 2000M Row *As written, the meters and calories are the same for men and women. If these numbers are large for some athletes, work with them to find distances that allow them to complete this workout in 35

            “1776 ” Partner WOD 17 DL 135/95 76 PUSH UP 17 PULL-UPS 76 SIT UPS 17 S2OH 135/95 76 CAL ROW 17 WB 20/14 76 BOX JUMPS 24/20 17 PC 135/95 76 KBS 53/35 Both Athlete do 17’s and split the 76 reps between them. SC: 115/80,  Knee Push