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10.09.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Front Squat (3-3-3-3)

*3 Front squats/ 5 Back squats

*Use 1RM FS percentages, no quarter squats this week.

*1 set @ 70%, 75%, 75%, 80%

Metcon

Metcon (Time)

For time

21-15-9

Front rack lunges 95/65

pull ups

rest 3 minutes

15-12-9

thrusters 95/65

pull ups

rest 2 minutes

12-9-6

Overhead squats 95/65

pull ups

Pure Strength

Metcon (No Measure)

4 Rounds (not for time)

75 meter sled drag

15 GHD sit ups or 20 v-ups
*Try and use same weight as last week for full 75 meters without stopping ( to the fence).

*GHDs immediately after.

*rest as needed between rounds.