CrossFit Iron Pelican

Strength: Front Squat (65%/2)3 WOD: “The Chief” 5 Rounds: AMRAP 3: 3 Power Clean (135/95#) 6 Push-ups 9 Air Squats *Rest 1:00 after each round

Strength: Power Snatch (65%/2)3 2. Snatch Pull (75%/3)3 3. Overhead Squat (65%/3)3 WOD: For time: 30 Box Jumps (24/20) / Step Up 30 C2B Pull-ups       / Jumping C2B or Pull-ups 30 KB Swings (53/35) 30 Front Squats (115/80#)/ (95/65) 30 T2B                   / 60 Knee-Ups 30 Push Press (115/80#) / (95/65) 30 Deadlifts (115/80# )    /

*We will not be having open gym from 5:30-7pm* Sorry for any inconvenience Looking froward to see everybody at the competition Saturday morning.   Strength: Snatch 65%/3 70%/3 75%/3 80%/2 85%/1 90%/1 (80%/1)3   Back Squat (83%/3)8   WOD: AMRAP 15: 12 Box Jumps (30/24″) 9 Power Snatch (135/95#) 6 Bar Muscle-Ups SC: 24/20, 95/65,

  Gymnastics Conditioning Choose one of the following: A. 3 sets of 10 unbroken muscle-ups B. 4 sets of 8 unbroken muscle-ups C. 5 sets of 6 unbroken muscle-ups D. 6 sets of 5 unbroken muscle-ups Rest as needed between sets   Stamina Conditioning EMOMx10: 7 TTB + 7 OHS (95/65#)   SC:14 Knee Up

 Strength: Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1)2 Every 2 minutes   Front Squat 70%/5 (75%/5)3 Every 90sec   WOD: “Full Circle”                   1500m Row  100 DU  (200 Single)SC 50 Calorie Bike  (800M Run)SC 100 DU   (200 Singles)SC 1500m Row

*Friday 12/16/16 we will not be having open gym from 5:30-7pm* Sorry for any inconvenience Looking froward to see everybody at the competition Saturday morning. WOD: “Wise Men” AMRAP 3: Macho Man (135/95#) (95/65) Rest 3:00 AMRAP 3: Macho Man (155/105#) (115/80) Rest 3:00 AMRAP 3: Macho Man (185/135#) (135/95) *1 Macho Man Complex =

Snatch 60%/3 65%/3 70%/3 75%/3 (80%/3)2 Every 2 mins Back Squat 70%/8 75%/8 78%/8 Every 2 mins 4RFT: 21 Wallballs (20/14#) 18 Hang Power Snatches (75/55#) 15 Bar Facing Burpees 12 C2B PU SC: (14,10), (65/35), pull-ups

Partner WOD 4 x 400 Meters Row (one partner rows 400 while the other rests) 100 Shoulder to overhead (95/65) *Bar can’t touch ground until 100 reps are finished 80 Alternating burpees over the bar 60 Front rack lunges *Bar can’t touch ground until all 60 reps are finished 40 Medball sit ups passing ball

WOD: “Open 16.4” AMRAP 13: 55 Deadlifts (225/155) 55 Wallballs (20/14) *Girls to a 9′ Target 55 Calorie Row 55 HSPU SC: 135/95, 14/10, HRPU   Strength: 1. Snatch 65%/3 70%/3 75%/3 80%/2 (85%/1)3   2. Back Squat (80%/3)8

  Gymnastics Conditioning EMOMx20: Odd: 18/15 Calorie Row Even: 6 Kipping Deficit HSPU – you choose the deficit