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11.16.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Metcon (Weight)

15 minutes to work to a heavy complex of

1 clean pull + 1 squat clean + 1 front squat

Metcon

Metcon (AMRAP – Reps)

7 minute EMOM

5 Dead lifts 225/155 + Max WB in the remainder of minute.

Score is number of total WBs

rest 5 minutes….

Metcon (AMRAP – Reps)

7 minute EMOM

6 power cleans 135/95 +

max double unders

score is number of total dubs

11.15.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (Time)

For time

2/1 muscle ups

10 power snatches 95/65, Rx+ 135/95

200m run

4/2 MU

8 power snatches 95/65, Rx+ 155/105

200m run

6/3 MU

6 power snatches 95/65, Rx+ 165/110

200m run

8/4 muscle ups

4 power snatches 95/65, Rx+ 175/115

200m run

10/5 muscle ups

2 power snatches 95/65, Rx+ 185/125

200m run
*Scale MU to pulling most difficult pull variation ex. C2b, pull ups, etc.

*Rx = bar or ring MUS

*Rx+ = ring only

11.08.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Metcon (Weight)

15 minutes to build to a heavy complex of.

1 push press + 1 push jerk + 1 split jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP of “Nate”

2 Muscle ups

4 HSPU

8 KBS 70/53
* Scale MU to C2B, pull ups, etc. 4 reps instead of 2.