CrossFit Iron Pelican

  Conditioning For time: 5 Rounds of Cindy* directly into: 3 Rounds of DT** Directly into: 1,000m Row *1 Round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats **1 Round of “DT”: 12 DL + 9 HPC + 6 PJ (155/105) Gymnastics Conditioning A. 3 sets of 21 unbroken Kipping HSPU B. […]

  Back Squat 78%/5 83%/1 78%/5 86%/1 78%/5 89%/1 Conditioning Row 2,000m 42 Thrusters (95/65#) 42 C2B Pull-ups Row 1,000m 30 Thrusters (95/65#) 30 C2B Pull-ups 500m Row 18 Thrusters (95/65#) 18 C2B Pull-ups SC: 75/55, pull-ups Time Cap 35mins

  * No Open Gym from 2-4* Run Conditioning 5 Rounds: 400m Run Rest 1:00 between efforts Gymnastics Conditioning 6 strict Musle ups 12 strict c2b 18 strict pull ups SC; Kipping, bands or jumping

Strength: Power Clean + Power Jerk 60%/2+1 70%/2+1 (75%/2+1)3 2. Front Squat 75%/3 80%/1 75%/3 83%/1 75%/3 85%/1 WOD: AMRAP 3: 75 DU Buy-In           150 Singles 15 Deadlifts (185/135#)       (135/95)SC 15 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 10 Deadlifts (225/155#)       (185/135) 10 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU

1. Row Conditioning 9 Rounds: 1:40 on, :20 off  *Rest 2 min rest after round 5 *This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″. Record total meters. WOD: 3 Rounds: 500 Meter Row 12 Push Jerks (155/105#) 15 T2B SC: 115/80, 30 Knee-Up  

  Strength: Power Snatch 60%/3 65%/3 70%/3 (75%/3)3 Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 WOD: 21-15-9: Squat Cleans, 135/95 Ring Dips   SC: 95/65, banded ring dips/push ups

“12 DAYS OF CHRISTMAS” 1 Sumo Deadlift High-Pull (75/55 lbs) 2 Thrusters (75/55 lbs) 3 Push Press (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches (75/55 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20 in) 10 Double Unders 11 Burpees 12 Overhead Walking Lunges (45/25 lbs Plate)

Strength: Snatch 60%/2 65%/2 70%/2 (75%/2)22. Clean & Jerk 60%/2 65%/2 70%/2 (75%/2)2 WOD: 5RFT: 20 Calorie Row 10 Thrusters (115/85) SC; (95/65)  

  WOD: 2RFT: 15 Calorie Row 15 Kipping HPSU 15 C2B Rest :15 seconds 15 C2B 15 Kipping HPSU 15 Calorie Row Rest 1:00

Strength: Power Clean (65%/2)3 Clean Pull (75%/3)3 3. Back Squat (65%/2)3   WOD: “Tarable” AMRAP 13 12 Box Jumps 24/20 21 Burpees 35 KBS (53/35)