CrossFit Iron Pelican

Strength: 3-Position Power Clean Build to a Heavy Complex Metcon: “Hangover” 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees   SC: (95/65) Fit: (65/45

Metcon: “Opening Day” 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35) SC: (14/10), Banded or jumping pull-ups, (75/55), (35/26) Fit: (10 or air squats), Ring Rows, (65/35), Box step up or plate jumps, (26/18)   Midline: Not For Time: 35 GHD Sit-Ups 35 Hip Ext 20 GHD

Pelican life challenge week 2 Lifestyle behavior: Write down 3 things you’re grateful for each day. Activities challenge: accumulate either 300 GHD sit-ups or 500 ABMSU. If you want to do a mixture of both do 150 GHD sit- ups and 250 ABMSU. *If you do not do GHD regular please don’t bust out a

“Ride or Die” Teams of 3 AMRAP 25: 200/150 Assault Bike Or Row 120 Chest to Bar Pull-ups 60 Clean and Jerks (115/80) 50 Clean and Jerks (135/95) 40 Clean and Jerks (155/105) 30 Clean and Jerks (185/135) 20 Clean and Jerks (205/145) SC: Pull-ups, (75/55), (95/65), (115/80), (135/95), (155/105) Fit: Ring Rows, (55/35), (65/45),

Metcon: “Chip Shot” AMRAP 13: 70 Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Handstand Push-ups SC: (35/25) DB Snatches and DB Push Press(In Place of HSPU), (14/10) Fit: (25/15) “ “ ( 10 or air squats) Midline Not for Time: Accumulate 2:00 on the L-Sit Every break: 10 AbMat Sit-Ups

“Carried Away” 5 Rounds: 20 Abmat Sit-Ups 20 Jumping Lunges 50M. Kettlebell Farmers Carry (70/53)

  Metcon: “Slap Happy” AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes  AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes  AMRAP 5: Buy In: 100 Double Unders 4 Front Squats (135/95)

Metcon: “Handlebars” 4 Rounds: 21/15 Calorie Assault Bike 15 Toes to Bar 7 Clean and Jerks (155/105) SC: Row, Knee to chest, (115/80) Fit: Row, Knee up, (95/65) Midline: Nor for Time: 4 Sets: 7 Glute Ham Raises 14 Pausing Hip Extensions * 21 GHD Sit-Ups

  Strength: 3 X 5 Back Squat @ 80% Rest a full 2 mins bt sets Metcon: “Doctor’s Orders” 3 Rounds: 50 Air Squats 35 Push-ups 20/15 Calorie Row   SC: Knee Push Ups   Fit: 35 Air squats, 25 knee push-up, 20/15 Cal row  

“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 Push Jerks (135/95) 20/15 Calorie Row 20 Clusters (135/95)   SC: 115/80 Fit: 95/65