CrossFit Iron Pelican

Strength: Hang Power Clean Heavy Set of 3   Metcon: “Sky Hook” 3 Rounds: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65)   SC: (75/55)   Fit: (65/45)

Metcon: 8 Rounds, On the 3:00 21/15 Calorie Row 100 Meter Plate Run (45/25) Score is slowest round SC: (25/15) Fit: 18/12, (15/10) Strict Handstand Push-ups  12 Reps Rest 1:10 10 Reps Rest 1:00 9 Reps Rest :50  8 Reps Rest :40 7 Reps Rest :30 6 Reps SC and Fit: Strict Dumbbell Press

Metcon: AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar SC: (35/25), Knee to Chest Fit: (25/15), Knee up

Partner WOD: AMRAP 24 100 Pushups Run 400m 100 Back Rack Lunges (95/65) * step forward on lunge Run 400m 100 Power cleans (95/65) Run 400m   SC: 75/55   Fit: Knee push up, 65/35   Work with your partner to find the optimum work/rest intervals so you both can keep moving through this. Both

Metcon: “Adderall” 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (95/65)   SC: (115/80), (95/65), (75/55) Fit: 1200M Run, (95/65), 600M Run (75/55),

“Free Bird”  Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 7/5 Calorie Bike 7 Burpees Teammates complete full rounds, then switch.   SC: (53/35), Row   Fit: (35/26), Row  

Metcon: “Hindsight” AMRAP 20: 2 Bar Muscle-ups 4 Strict Handstand Push-ups 8 Dumbbell Hang Squat Cleans (50’s/35’s) SC: 7 Chest to Bar Pull-ups 7 Kipping HSPU 7 Dumbbell Hang Squat Cleans (50’s/35’s) or barbell (95/65) Fit: 7 Pull-ups 7 Dumbbell Push Press (25’s/15’s) 7 Dumbbell Hang Squats clean (25’s/15’s) or barbell (65/45) Movement Substitutions Banded or

Metcon: “Black and Blue” 5 Rounds: 10 Power Cleans (135/95) 10 Burpees SC: 115/80 Fit: 95/65 Skill: Kipping Handstand Push-ups 15 Handstand Push-ups 1:00 Rest 13 Handstand Push-ups :45 Seconds Rest 11 Handstand Push-ups :30 Seconds Rest 9 Handstand Push-ups :15 Seconds Rest 7 Handstand Push-ups SC & Fit: Dumbbell Strict Press Extra Work: Midline:

Strength: Front Squat Heavy Set of 2 15Mins Metcon: “Eikcaj” 30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row Movement Substitutions Jumping Pull-ups Banded Pull-ups Ring Rows

Partner wod: “Long Gone” 100 Wall Balls (20/14) 100 Dumbbell Snatch (50/35) 100 Calorie Row 100 Dumbbell Snatch (50/35) 100 Wall Balls (20/14) SC: (14/10), (35/25) Fit: (10 or Air squats), (25/15)