CrossFit Iron Pelican

  Squat Snatch 1RM 20Mins   Body Armor 3 x 12 Bulgarian Split Squats, each leg 3 x 18 Barbell Good Mornings 3 x 100 Meter Kettlebell Front Rack Carry

  “Sasquatch” Teams of 3: For Time (30 Minute Time Cap): 250 Clean and Jerks *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row 30 Toes to Bar Weight Climbs Every 50 Reps: Weight 1: 95/65 Weight 2: 115/80 Weight 3: 135/95 Weight 4: 155/105 Weight 5: 185/135 SC: 75/55, 95/65, 115/80, 135/95, 155/105,

  Metcon: ”Free Fall” AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Alternating Dumbbell Snatches (50/35) 20 Wallballs (20/14) SC: 35/25, 14/10 Fit: 25/15, 10 or air squats

  Metcon: “Paul Bunyan” AMRAP 15: 60 Double Unders 21/15 Calorie Assault Bike 15 Deadlifts (225/155) SC: 120 singles, row, 185/135 Fit 60 singles, row, 155/105

“Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk The “Big Clean Complex”

  Gymnastic Conditioning AMRAP 5: 20 Double Unders, 2 Kipping Handstand Push-ups 20 Double Unders, 4 Kipping Handstand Push-ups 20 Double Unders, 6 Kipping Handstand Push-ups Continue to add (2) repetitions per round. SC and Fit: singles, wall walks, box Hspu   Metcon: AMRAP 4: 21/15 Calorie Row
 21 Burpees 21 Toes to Bar rest

  Squat Snatch 1 X 1 @ 75% 1 X 2 @ 80% 1 X 2 @ 85% 1 X 2 @ 90% 1 X 2 @ 95 Rest 2mins bt sets Pausing Snatch Pulls 5 Sets of 2 at 90% Pause 2 Seconds at Knee Level Every 90 sec Back Squat 1 X 3

Deadlift Heavy Set of 10 “Captain Insano” 3 Rounds: 20 Deadlifts (155/105) 15/10 Calorie Assault Bike 20 Hang Dumbbell Reverse Lunges (50’s/35’s) 15/10 Calorie Assault Bike SC: Row, 115/80, 35’s/20’s Fit: Row, 95/65, 25’s/15’s

  “Strict Nicole” AMRAP 20: 400 Meter Run Max Strict Pull-ups Score is Total Pull-ups. Today, we will be looking to accumulate as many quality strict pull-ups as possible in the 20 minute window. When the clock runs out, the score is total strict pull-ups. Once athletes drop from the pull-up bar or are unable

  ”Hot Sauce” AMRAP 3:  21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) rest 3 minutes AMRAP 3: 15/11 Calorie Row 15 Lateral Erg Burpees Max Overhead Squats (115/80) rest 3 minutes AMRAP 3: 12/9 Calorie