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09.27.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

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

* 5 x 3 at 70%

* Full hang clean

* Does not have to be touch and go.

Metcon

Metcon (Time)

3 Rounds

6 power cleans Rx+ 155/105

Rx 135/95

9 pull ups

12 wallballs 20/14

rest 1 minute

3 Rounds

4 power cleans Rx+ 185/125

Rx 155/105

7 pull ups

10 wallballs 20/14

rest 1 minute

3 Rounds

2 power cleans Rx+ 225/155

Rx 185/125

5 pull ups

8 wallballs 20/14
*15 minute cap

*1 bar

Pure Strength

Metcon (Weight)

4 Rounds (not for time)

3 Clean pulls @ 85%

8 DB/KB rows (8L/8R), Moderate to heavy weight

09.26.17

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CrossFit Pinnacle Ocala – CrossFit

Bench Press (75%, 80%, 85%)

*3 x 5 @ percentages listed.

*Wendler style, last set @ 85% should be max reps, minimum of 5 reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP

500m Row (buy in)

4/2 muscle ups

8 burpees

12 dips

16 Dubs
* 500m row BUY IN, only do it once.

*4 MU for men / 2 for women

* Scale MU to strict ring rows, 8 strict rows.

09.25.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Front Squat (60%, 65%, 70%, 70%)

*1 and a quarter front squats.

*4 x 3 @ percentages listed from 1RM FS.

https://www.youtube.com/watch?v=WpxxIN_YeLA

Metcon

Metcon (Time)

“Manhatten”

21-15-9

DL 205/135

OHS 115/85
*1 Bar, comes from the ground.

Pure Strength

Metcon (Weight)

4 Rounds

50 meter Sled drag (forward facing). Weight should be heavy but athlete should not be stopping every 20′.

15 GHD sit ups or 20 V-Ups

09.22.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

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

*20 minutes to find a 1RM

Metcon

Metcon (Time)

“Heavy Amanda”(Rx+)

9-7-5

Muscle ups

Squat snatches 165/115

“Amanda”(Rx)

9-7-5

Muscle ups (ring or bar)

Squat snatches 135/95

“Amanda scaled”

9-7-5

burpee C2B/pull ups

squat snatches 95/65
*11 minute cap

* This is a sprint workout.

*Amanda is traditionally ring muscles ups. However, in this case if able to perform bar MU more efficiently perform those instead.

Weightlifting

09.19.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Bench Press (1-1-1-1-1)

*20 minutes to find a 1RM

Metcon

Metcon (Time)

For time

25 air squats

25 push press 95/65

5 rope climbs

20 air squats

20 push press 95/65

4 rope climbs

15 air squats

15 push press 95/65

3 rope climbs

10 air squats

10 push press 95/65

2 rope climbs

5 air squats

5 push press 95/65

1 rope climb

09.18.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Front Squat (1-1-1-1-1)

*NEW CYCLE!!!

*20 minutes to find a 1RM FS.

*We will be focusing on Front Squat, Bench press, and Squat clean, while still incorporating all other lifts. We’ll find our 1RMs on these lifts and our times/rounds on certain workouts. After 5 weeks we will retest and hopefully see some PRS!!

Metcon

Metcon (Time)

3 Rounds

10 Front squats 155/105

10 pull ups

10 burpees
*12 minute cap