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10.20.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Snatch (1-1-1-1-1)

*20 minutes to build to 85% of 1RM snatch (full).

* Then perform 5 singles @ 85%.

Metcon

Metcon (Time)

For time

10-1 power snatches 135/95

1-10 HSPU

after each couplet 2 muscle ups

*18 minute cap.
* Example:

10 P. snatches

1 HSPU

2 MU

9 P. snatches

2 HSPU

2 MU…etc.

10.19.17

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CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (Time)

2 x 600m runs

(rest 2 minutes between)
* Goal is consistency, run times should not vary much.

Metcon

Metcon (Time)

For time

4 Rounds

3 rope climbs

6 push press 155/105

9 burpee over the bar

12 toes to bar

15 box jumps 24/20

18 KBS 53/35

21 Abmat sit ups

after 4 rounds 600m run buy out..

35 minute cap. Scale accordingly

10.18.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Squat Clean (2-2-2-2-2)

*5 x 2 @ 85%

Metcon

Metcon (Time)

10 Rounds

5 pull ups

10 push ups

15 air squats

1 squat clean @ 80%
*20 minute cap

* If 80% of 1RM squat clean is too difficult, lower the weight. Weight should be challenging but athletes should stay well under the cap.

Pure Strength

Metcon (No Measure)

4 Rounds not for time

3 dead lifts @ 80%-85%

7 KB/DB rows (7L/7R) try and go heavier than last week.

10.17.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Bench Press (5-3-3-1)

*Once again use 90% of your 1RM, then use that number for the following percentages.

*1 set of 5 reps @ 75%

*1 set of 3 reps @ 85%

*1 set of 3 reps @ 90%

*1 set @ 95% for max reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

100m run

8 ring dips

12 DB/KB snatches 50/35, 53/35

10.16.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Front Squat (2-2-2-2)

* 2 Front squat / 4 Back squat @ given percentages.

*2 set @ 75%

*1 set @ 80%

*1 set @ 85%

* All percentages come from 1RM front squat.

*After FS immediately rack and then perform BS.

Metcon

Metcon (Time)

7 Rounds

3 bear complexes 135/95

10 wallballs 20/14
*Bear complex =

Power clean, Front squat, S2OH, back squat, S2OH.

*Athlete can squat clean into a thruster, then backsquat and S2OH

Pure Strength

Metcon (No Measure)

4 Rounds (not for time)

30 Banded good mornings

15 weighted iron mikes 45/35

Team WOD!!!!

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CrossFit Pinnacle Ocala – CrossFit

Metcon (Weight)

2 Person Team

5 min to Establish 1 rep OHS (both partners)
*from rack

*score equals total weight of both partners

Metcon (AMRAP – Reps)

200 Double-Unders (400 singles)

100 Wallballs 20/14

80 Pullups (ring rows)

60 Burpees

40 Hang Power Cleans 135/95

60 Burpees

80 Pullups

100 Wallballs

200 Double-Unders
*25min time cap

Metcon (Weight)

2 Person Team

5 min to establish 1 rep OHS (both partners)
*from rack

*Score equals total weight of both partners

10.13.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Hang Snatch (3-3-3-3-3)

*20 minutes to build to a heavy 3 rep hang snatch. These are all full snatches.

Metcon

Metcon (Time)

For time

21 HSPU

9 squat snatches 115/80

5/3 muscle ups

15 HSPU

7 squat snatches 135/95

4/2 muscle ups

9 HSPU

5 squat snatches 155/105

2/1 muscle ups
*12 min cap.

* scale MU to burpee pull ups. Same rep count.

10.12.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (Time)

5 x 200m run

rest 1 minute after each run.
*Goal is to stay consistent with all 5 sets. Each lap should only vary a few seconds.

* Score is slowest time.

Metcon

Metcon (Time)

3 Rounds

400m run

21 KBS 53/35

12 ring dips

rest 3 minutes

3 rounds

400m run

21 air squats

12 hand release push ups
*27 minute cap (this includes 3 minute rest)

10.11.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Squat Clean (3-3-3-3-3)

*5 x 3 @ 80%

* Does not have to be touch and go. Immediate reset.

* Focus on that bounce used in the 1 and a quarter squats.

Metcon

Metcon (Time)

For time

5 Rounds

3 power cleans 115/80

3 hang squat cleans 115/80

3 thrusters 115/80

40′ handstand walk

20 abmat sit ups

40′ handstand walk
*scale handstand walk to 3 wall walks.

Pure Strength

Metcon (Weight)

4 Rounds (not for time)

3 Dead lifts 75%-80% of 1RM

7 KB/DB rows (7L/7R)

10.10.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Bench Press (3-3-3)

*Same as last week. 80%, 85%, 90%(max).

*Take 90% of 1RM and then base your percentages off of that number.

Metcon

Metcon (Time)

For time

10-1

Shoulder to Overhead 135/95

Burpee box jumps 24/20

Toes to bar

*15 minute cap
* Ex.

10 S2OH, 10 BBJ, 10 T2b

9 S2OH, 9 BBJ, 9 T2B, etc…