CrossFit Iron Pelican

Strength: Front Squat 3×3 – 80% 3×1 – 85% Every 2:30   Metcon: “Undead” 5 Rounds: 15 Deadlifts (155/105) 25 AbMat Sit-Ups   SC: 115/80 Fit: 95/65

Metcon: Half “Murph” For Time: 800 meters Run 50 pull-ups 100 push-ups 150 squats 800 meters Run   Partition the pull-ups, push-ups, and air squats as needed. Modification options provided by coaches.

  Strength: Power Clean and Jerk Heavy Single   MetCon: “Gwen” 15-12-9: Unbroken Clean and Jerks Score is weight used. Rest as needed between sets.   Athletes choice on loading.

Metcon: “2k Row” For Time: 2,000 Meter Row   Extra Work: Kipping/Strict Handstand Push-ups For Quality: 15-12-9-6-3

Strength: Back Squat 5 Reps @ 70% 5 Reps @ 73% 4 Reps @ 76% 4 Reps @ 79% 3 Reps @ 82% 3 Reps @ 82% Every 2:30 MetCon: “Humpty Dumpty” 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14) SC: (95/65), (14/10) Fit: (75/55), step up, (10 or

*8am Gymnastic Basic   *9am Partner WOD; “Third Wheel” AMRAP 25: Teams of 3: 600 Meter Run (200m per athlete) 60/42 Calorie Bike 60 Thrusters Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 – 155/105   SC: Row, 65/45, 75/55, 95/65, 115/80, 135/95   Fit:

Important dates and Information Tomorrow Olympic Lifting Seminar @ 5:30Pm No 4:30pm or Open Gym 5:30-7PM *Christmas party at Portico Dec 2 @ 7pm / Ugly sweater *Please sign up at the Box if you are attending.   Metcon: “Voorhees” AMRAP 13: 55 Burpees 55 Pull-ups 55/40 Calorie Row 55 Handstand Push-ups   SC: Banded

Important dates and Information Olympic Lifting Seminar Dec 1 @ 5:30Pm/ No 4:30pm or Open Gym *Christmas party at Portico Dec 2 @ 7pm / Ugly sweater *Please sign up at the Box if you are attending.   Metcon: “Three Cheers” AMRAP 18: 3 Kettlebells Swings (53/35) 3 Box Jump Overs (24/20) 200m Run 6

Important dates and Information Olympic Lifting Seminar Dec 1 @ 5:30Pm/ No 4:30pm or Open Gym *Christmas party at Portico Dec 2 @ 7pm / Ugly sweater *Please sign up at the Box if you are attending. Metcon: “Front Loader” Teams of 3: AMRAP 7 50 Push Press (135/95) 50 Push Press (155/105) AMRAP Push

  Strength: OHS 5 sets of 3 50%, 60%, 65%, 70%, 75% Every 2 minutes MetCon: “Denim” AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80) SC: 120 Singles, (95/65) Fit: 60 singles (65/45) Extra Work: Snatch 7 Sets (Building to a Heavy): Power Snatch + Low Hang Squat Snatch + Overhead