CrossFit Iron Pelican

Metcon: 400m run 30 C2b 400m run 30 Power snatches 95/65 400m run 30 bar facing burpees 400m run 30 thrusters 95/65 SC: Pull-ups, (75/55) Fit: Ring Rows, 200M run (65/35)

  Strength: Strict Press: 5×8 @ 60% on the 2:30 Metcon: 2k Row

8am Barbell Basic.. Snatch   9am Partner WOD   “Toe Drag” Teams of 3 AMRAP 25: 3,000/2,400 Meter Row Directly into… 50 Toes to Bar 50 Bar-Facing Burpees 50 Thrusters (95/65) 50 Toes to Bar 50 Bar-Facing Burpees 50 Thrusters (115/80) 50 Toes to Bar 50 Bar-Facing Burpees 50 Thrusters (135/95)   SC: Knee to

Strength: Pausing Overhead Squats  5 x 1 @ 60% 10 Second Pause in bottom of squat Every 90Sec   Metcon: “Power Trip” AMRAP 15: 15 Power Snatches (95/65) 30 Wallballs (20/14) 60 Double Unders SC: (75/55), (14/10), 120 singles Fit: (65/35), (10/ or air squats), 60 Singles

Metcon: “50-50” Teams of 3: AMRAP 7: 50 Push Press (135/95) 50 Push Press (155/105) AMRAP Push Press (185/135) rest 3 minutes AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: 50 Hang Power Cleans (135/95) 50 Hang Power Cleans (155/105) AMRAP Hang Power Cleans

Metcon: “Christine” 3 Rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20”) “Christine” is a CrossFit.com benchmark workout that utilizes athletes bodyweight to determine how much weight is on the barbell. Although this is the prescribed loading, athletes should choose a weight that they could complete each round in 1-2 sets. The height on the

Strength: Clean On the Minute x 16 (4 Rounds): Minute 1 – 3 Power Cleans Minute 2 – 2 Hang Squat Cleans Minute 3 – 1 Squat Clean Minute 4 – Rest   Increase weight each new Round   Jerk 5 Sets of the Complex: 3 Front Squats + 2 Push Jerks + 1 Split

“Jesus” 14 Rounds for time (95/65 lb Barbell): 10 Deadlifts 10 Squat cleans 10 Push Press Walking barbell Lunges (50 ft) Round 3, 7, & 9 – 7: Turkish Get Up with (53/35 KB) Barbell should ONLY touch the ground on rounds 3, 7, and 9. The WOD represents 14 stations of the Cross with

Strength: 7 Sets, Every 2 Minutes: Snatch Pull + Power Snatch + OHS Increasing weight   Metcon; 4 rounds for time: 21 Wall Balls 20/14# 12 Power Snatches 95/65#   SC: 14/10, 75/55   Fit: 10 or air squats, (65/45)  

Metcon: “Mind Eraser” AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run SC: (115/80) Fit: (75/55) Row 250M if unable to Run