CrossFit Iron Pelican

Strength: Push Press 4×6 @ 70% Every 2 mins Metcon: “Downpour”  3 Rounds: 500 Meter Row 12 Power Cleans (155/105) 50 Double Unders SC: 115/80, 100 singles Fit: 95/65, 50 singles

Strength: Power Snatch Build to Heavy Set of 2 Metcon: “Fast Lane” For Time: 20 Burpee Box Jump Overs (24/20) 30 Power Snatches (75/55) 40 Overhead Squats (75/55) 35/25 Cal Bike Stagger 4-5 mins behind if not enough bike/rowers SC: 65/45, Row Fit: step overs, 55/35, Row

  Pelican life challenge week 6 Lifestyle behavior: Write one thing down each day that challenge you on this challenge, one thing you intended to incorporate from the challenge, or one thing you disliked from the challenge. Activities challenge: accumulate 300 strict pulls ( strict, banded strict or ring row) and 300 push ups (RX

Metcon: Open 18.1 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 ??

Metcon: “Drago” 30-25-20-15-10: Russian Kettlebell Swings (70/53) AbMat Sit-ups 10 Meter Shuttle Sprints   SC: (53/35)   Fit: (35/26)  

Metcon: “Hot Sauce” AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) rest 3 minutes AMRAP 3: 15/11 Calorie Row 15 Lateral Erg Burpees Max Overhead Squats (115/80) rest 3 minutes AMRAP 3: 12/9 Calorie

“Bar Hopping” AMRAP 15: 15 Hang Power Cleans (135/95) 21/15 Calorie Bike 15 Chest to Bar Pull-ups 60 Double Unders SC: (115/80), Row, Pull-ups, 120 singles Fit: (95/65), Row, Ring Rows, 60 singles Midline Not for Time: 2 Rounds: 21 Glute Ham Raises 42 Weighted Sit-ups

  Pelican life challenge week 4 Lifestyle behavior: Disconnect from all social media for at least 2hrs straight a day except one day choose to disconnect for 24hrs. Activities challenge: accumulate 600 squats. Can be any type of squats. Air squats or weighted squat. Strength: Deadlift Build to a Heavy Set of 3 Metcon: “Optimus

  Strength: Clean and Jerk Build to a Heavy Single   *15 mins   “Double Time” AMRAP 10: 50 Lateral Barbell Burpees 100 Double Unders 30 Clusters (115/80)   SC: 200 singles, (95/65)   Fit: 100 singles, (65/45)  

  Metcon: “Buckle Up” AMRAP 3: 50′ Walking Lunge (No Weight) 35 AbMat Sit-ups Max Calorie Row rest 3 minutes AMRAP 3: 50′ Walking Lunge (25’s/15’s) 35 AbMat Sit-ups Max Calorie Row rest 3 minutes AMRAP 3: 50′ Walking Lunge (35’s/25’s) 35 AbMat Sit-ups Max Calorie Row rest 3 minutes AMRAP 3: 50′ Walking Lunge