CrossFit Iron Pelican

Metcon: Open 18.4   *Fridays will be the programmed OPEN WODs for strategizing/practice before the big day or for anyone not competing but wanting to try the awesome WODs out…. Get a taste for next year ??

“Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our

    Strength:   Front Squat   3 reps @ 50%, 60%, 65%, 70%, 75%   Every 2 mins   Metcon: For Time: 400 Meter Run 21 Front Squats (115/80) 21 Burpee Box Jumps (24/20) 400 Meter Run 15 Front Squats (115/80) 15 Burpee Box Jumps (24/20) 400 Meter Run 9 Front Squats (115/80) 9

  Metcon: “Peg Leg” 5 Rounds: 27 Air Squats 15/12 Calorie Bike 15 Kettlebell Swings (53/35) SC: Row, (35/26) Fit: Row, (26/18)

Metcon: “Copycat” AMRAP 20: 3 Kettlebell Swings (53/35) 3 Hand-Release Pushups 3 Calorie Row … Add (3) Repetitions Each Round

Strength: 3-Position Squat Snatch Build to Heavy   Fit: 3-Position Power Snatch   Metcon: “Sunny Side” AMRAP 5 Buy In: 30 x 10 Meter Shuttle Sprints AMRAP in Time Remaining: 3 Squat Snatches (115/80) 6 Lateral Barbell Burpees   rest 5 Minutes   AMRAP 5 Buy In: 30 x 10 Meter Shuttle Sprints AMRAP in

Metcon: “Whip Lash” 5 Rounds: 1:00 Calorie Bike 1:00 Wallballs (20/14) 1:00 Double Unders 1:00 Rest SC: Singles, Row Fit: (14/10), singles, Row

Metcon “Dead Center” For Time: 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (155/105) 15/12 Calorie Bike after each round SC: 115/80, Row Fit: (95/65), Row

ATTN: PELICANS! The Open 18.2 & 18.2A… Burn Baby Burn? is tomorrow for judging NO PARTNER WODs or barbell basic this month. BIG OPEN’18.5 BASH the Last Saturday…We’ll post details soon!

Metcon:   “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups Rest 3:00 In a strict variation of the CrossFit benchmark workout “Lynne”, we are looking to focus on pure upper body pressing and pulling strength. While the workout calls for bodyweight bench press and strict pull-ups, picking movements athletes could do 12-15