CrossFit Iron Pelican

MetCon: “Ball and Chain” 2 Rounds: 25 Deadlifts (185/135) 50 Wall Balls (20/14) 50/35 Assault Bike   SC: (155/105), (20/14), Row   Fit: (135/95), (14/10), Row

Strength: Strict Press: (70%/5)5 Every 2 minutes  Metcon: “Chiquitas” 15-10-5 Kettlebell Swings (70/53) Toes to Bar 800 Meter Plate Run (45/35) 5-10-15 Kettlebell Swings (70/53) Toes to Bar   SC: (53/35), Knee to Chest, (35/25)   Fit: (35/26), Knee Up, 400M Run (25/15)  

Metcon; “Freedom Trail” AMRAP 3 21/15 Calorie Row 21 Over the Rower Burpees (lateral) Max Thrusters (75/55) Rest 3:00 AMRAP 3 18/12 Calorie Row 18 Over the Rower Burpees Max Thrusters (95/65) Rest 3:00 AMRAP 3 15/10 Calorie Row 15 Over the Rower Burpees Max Thrusters (115/80) Rest 3:00 AMRAP 3 12/8 Calorie Row 12

Strength: Back Squat 3 X 5 @ 80% Rest 2 Mins b/t sets Metcon: “Jump Street” 3 Rounds: 400 Meter Run 15 Clean and Jerks (115/80) 75 Double Unders If not running today, modification options listed below: Row – 500Meter Row Assault Bike – 28/20   SC; (95/65). 150 singles Fit: 200M run/250 Row, (65/45),

9am Partner WOD   “Team 10k Row” Teams of 3: 10k Row Switching every 250m   Team 10k Row a simple and fun team workout designed for maximum effort each time an athlete is up for their turn. Switching every 250 Meters, each athlete will have around 13 efforts on the erg. Intensity is the

Skill: 2 Minutes DU Rest 1 Min 2 Minutes DU Metcon: “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders SC: (155/105), Pull-Ups, 50 Double Unders Fit: (115/80), Banded or Jumping Pull-Ups, 100 Single Unders

Metcon: “Ring the Bell”  27-21-15-9 Kettlebell Swings (70/53) Burpees 400 Meter Run For athletes unable to run, substitutions are listed below: 500 Meter Row 28/20 Calorie Assault Bike SC; (53/35) Fit: (35/26), 200M run/250 Row

Strength: Overhead Squat – Heavy Single Snatch Balance – Heavy Single Snatch – Heavy Single 25Mins   Metcon: “Bumblebee” AMRAP 7 Power Snatch (115/80) EMOM: 7 Wall Balls (30/20) SC: (95/65), (20/14) Fit: (75/55), (14/10) Wall Ball will Start on 0.1.2.3.4.5.6 Score is Power Snatches

Metcon: “Boat Race” 3 Rounds: 500 Meter Row 400 Meter Run Rest 3:00 between rounds   Score is total time including the rest.   For athletes who are unable to run Assault Bike: 28/20  

  Strength: Front Rack Reverse Lunges 3 X 8 (each Leg) increasing weight 2 Minutes Rest bt sets Metcon: “Nasty Girls” 3 Rounds: 50 Air Squats 7 Ring Muscle-Ups 10 Hang Power Cleans (135/95) SC: Burpee Chest to Bar Pull-ups, (115/80) Fit: Burpee Pull-ups, (95/65)