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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.

Nightmare on 650th Street

By: 0

CrossFit Pinnacle Ocala – CrossFit

Metcon (Time)

12 Goblet Squats 53/35

11 Pull-ups

10 Wallballs 20/14

9 Power Snatch 115/80

8 Squat Clean 115/80

7 S2O 115/80

6 Box Jump Overs 20/14

5 Stone2Shoulder 95/65

4 RopeClimbs

3 Bear Complex 115/80

2 Burpees

1 400m Barbell carry 115/80
-3 person Team WOD

-Reps can be divided up however

Workout as follows

12

12,11

12,11,10

12,11,10,9

12,11,10,9,8

Etc,,..

-Barbell carry is exactly what you think! Any variation is allowed (front rack, back rack, etc) If Barbell is dropped at ANY point ALL team members must perform 200m run from where you dropped barbell.

-RX+ 70/53(KB), 135/95(Barbell),C2B,30/24(BJ)135/95(stone).

10.06.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Metcon (Weight)

8 minute EMOM

1 squat snatch @ 80 %

Metcon

Metcon (Time)

For time

10 snatches 95/65

10/5 muscle ups

10 HSPU

8 snatches 115/85

8/4 muscle ups

8 HSPU

6 snatches 135/95

6/3 muscle ups

6 HSPU

4 snatches 155/105

4/2 muscle ups

4 HSPU

2 snatches 165/115

2/1 muscle ups

2 HSPU
*snatches can be squat or power.

*MU reps for male/ MU reps for female.

10.04.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Hang Clean (3-3-3-3-3)

* 5 x 3 @ 75%

Metcon

Metcon (Time)

5 Rounds

5 hang power cleans 135/95

7 box jumps 24/20

9 toes to bar

100m run

5 squat cleans 135/95

rest 1 minute after each round.
*Rx+ 165/115

Pure Strength

Metcon (No Measure)

4 Rounds (not for time)

3 clean pulls @ 90%

8 DB/KB rows heavy (8L/8R) heavier then last week.

10.03.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Bench Press (3-3-3)

* Wendler style: Take 90% of your 1RM, now use that number for the percentages below.

*1 set of 3 @ 80%

*1 set of 3 @ 85%

*1 set @ 90% for max reps, minimum of 3 reps.

* Don’t just jump straight to the percentages above, warm up with a few sets increasing weight each time.

Metcon

Metcon (Time)

5 Rounds

10 burpees

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

30 Dubs

10.02.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Front Squat (3-3-3-3)

*3 Front squats/ 6 Back squats

*Front squats will be 1 and a quarter squats, same as last week different percentages. 1 set @ 65%, 70%, 75%, 75%

* Immediately finishing Front Squats perform 6 BACK SQUATS!!

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute Amrap

8 KB/DB thrusters 53/50(men) 35(women)

8 Front rack lunges (Crossfit standards)

16 pull ups (scaled: strict ring rows)

Pure Strength

Metcon (No Measure)

4 Rounds (not for time)

50 meter Sled drag.

6 tire flips.
*Sled drag. Same as last week try and go heavier without having to stop.

* Tire flips are to be done immediately after drag, jog to the tire and start.

* rest as needed between rounds

09.29.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Squat Snatch (2-2-2-2-2-2-2-2-2-2)

*10 minute EMOM. 2 full snatches . Does not have to be touch and go, immediate reset.

*Minutes 0-4 athletes can work up to a moderate/heavy 2 rep. NO MISSES!!! Roughly 80%

*Minutes 5-10 all done at the same weight. This should be where you left off at minute 4…80ish%

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

1 squat snatch 115/80

1 HSPU

2 squat snatches 115/80

2 HSPU…etc continue to add 1 rep.

rest 3 minutes before next wod
*Score will be whatever number athlete made it to plus reps.

Example 7 squat snatches + 5 HSPU = 7 rounds + 5 reps

* Scoring will be the same for next wod.

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

1 thruster 95/65

1 burpee over bar

2 thrusters 95/65

2 BOB…etc…

09.28.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (No Measure)

2 x 400m Run

rest 2 minutes after each 400

2 x 200m rum

rest 1 minute after each 200

Metcon

Metcon (Time)

For time

200m run

6 Rope climbs

40 box jumps 24/20

30 KBS 53/35

20 Toes to bar

50′ handstand walk

20 Toes to bar

30 KBS 53/35

40 box jumps 24/20

6 Rope climbs

200m run