CrossFit Iron Pelican

  Strength: Jerk 2×4 @ 70% 2X3 @ 75% Rest 2:30 bt sets Hang Squat Clean 5×2 @ 75% Rest 2 min bt sets Metcon: 3 Rounds: 10 Clean and Jerks (135/95) 400 Meter Run *10 Min time cap* SC: (95/65) Fit: 200M Run (65/45)

  1.Snatch Primer 5 Sets: (Light Loads) Pausing Snatch Deadlift (At Knees) Hang Snatch High Pull Hang Muscle Snatch Power Snatch   2. Power Snatch On the 1:30 x 5: Hang Power Snatch + Low Hang Power Snatch + Power Snatch Directly into… On the 1:30 x 4: 2 Power Snatches Directly into… On the

  Metcon: AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds of Strict “Cindy” “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Metcon: AMRAP 5: Buy-In: 100 Double Unders 12 Power Cleans (115/80) 4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 8 Power Cleans (135/95) 4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 4 Power Cleans (155/105) 4 Burpee Box Jump Overs (24/20)

  “Jerry” For Time: 1 Mile Run 2,000 Meter Row 1 Mile Run “Jerry” is a Hero WOD that honors Sgt. Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife

  Strength: 2-Position Clean (floor, above knee) and Jerk 3X3 @65% 2X2 @70% 3 minutes rest bt sets Clean High Pulls 3X3 @90% Rest 2 minutes bt sets Strict Press 3X3 @ 70% Every 2:30

8am Skills Class Rig work 9am Partner WOD “Mixed Ball” Teams of 3 For Time (25 Minute Cap): 400 Meter Med Ball Run 100 Deadlifts (155/105) 400 Meter Run 80 Hang Power Cleans (155/105) 400 Meter Med Ball Run 60 Front Squats (155/105) 400 Meter Med Ball Run 40 Push Jerks (155/105) 400 Meter Med

  Strength: Overhead Squat Build to a Heavy Double Metcon: “TKO” For Time: 35/25 Calorie Bike 27 Chest to Bar Pull-Ups 21 Power Snatches (115/80) 15 Overhead Squats (115/80) 9 Squat Snatches (115/80) SC: Row, Pull-ups, (95/65) Fit: Row, jumping C2B or pull-ups, Ring rows, (65/35) *No bands*

  “Half and Half” Teams of 2 8 Rounds:  400 Meter Row 200 Meter plate Run (45/25) In this partner workout, athletes will complete four rounds each, switching after full rounds are completed. For example, athlete 1 will complete the entire row and Plate run before tagging their partner in to begin.

Skill: 2 minutes DU’s Rest 1 minute 2 Minutes DU’s Metcon: ”Spin Doctor”  AMRAP 16: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35) SC: 60 singles, 14/10, 35/26 Fit: 30 singles, 10 0r air squats, 26/18