CrossFit Iron Pelican

“Go Fish” For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95)   SC: 115/80   Fit: 95/65

Back Squat 6 Reps @ 60%   4 Reps @ 65%   2 Reps @ 70% 6 Reps @ 65% 4 Reps @ 70% 2 Reps @ 75% 6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80%   Rest 2 mins bt set       Metcon:   4 Rounds For Time:

PELICAN REMINDER: We will only have ‘One Class’ on Labor Day, @ 9am (Monday, September 3rd)   8am Barbell Basic: Snatch   9am WOD: Metcon: Teams of 3 For Time (30 Minute Cap): 400 Meter Plate Run (45/35) 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95) 400 Meter Plate Run (45/35)

  Skill: EMOM 10 Unbroken DU’s A. 20-30 B. 10-20 C. 5-10 Choose a letter and attempt that number each minute. Make sure to give your self at least 20-25sec rest “Annie’s on the Run” For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double

Metcon: “Pumped Up Game Changer” 21-15-9: Deadlifts (275/185) Box Jump (30/24) SC: 225/155, 24/20 Fit: 155/105, 20 or plate jump Midline Not For Time: 75 Empty Bar Good Mornings 75 Glute Bridges

Metcon: “Foul Ball” 3 Rounds: 800 Meter Run 30 Wallballs (20/14) 30 Alternating Dumbbell Snatches (50/35)   SC: 14/10, 35/25 Fit: 10 or Air squat, 25/15   If unable to run, complete one of the following: 50/35 Calorie Assault Bike 1000/800 Meter Row

  Strength: Back Squat 1RM 20 Mins *Taking it back to a simple lift for this next Strength Cycle* ? Metcon: 8Rds 20Sec Strict Press 45/35 10Sec Front Rack Holds SC: 35/25 Fit: 25/15 Score total reps

Teams of 3 For Time: 100/70 Calorie Row 100 Dumbbell Snatches (50/35) 100 Lateral Barbell Burpees 100 Thrusters (115/80) 100 Lateral Barbell Burpees 100 Dumbbell Snatches (50/35) 100/70 Calorie Row SC: (35/25), (95/65) Fit: (25/15), (65/45)

  “Half Bad” AMRAP 18: 30 Deadlifts (135/95) 15 Pull-Ups 20/15 Calorie Assault Bike 15 Pull-Ups SC: 115/80, Jumping Pull-ups, Row Fit: 95/65, ring rows, Row   Midline 3 Sets, Not For Time: 20 GHD Sit-Ups 20 Weighted Hip Extensions 20 Glute Bridges SC & Fit: weight ABMSU, Super Man

Strength: Push Press Heavy Set of 3 Metcon: “Sky Hook” 3 Rounds For Time: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65) SC: 75/55 Fit: 55/35