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07.25.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Split Jerk (1-1-1-1-1)

* 20 minutes to find a 1RM split jerk.

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

07.24.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

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

* Test WEEK!

* 25 minutes to find a 1RM Snatch.

* Use whatever rep scheme that works for you. 5-4-3-2-1-1-1-1 or 1-1-1-1-1 etc.

Metcon

Metcon (Time)

For time

21-15-9

Power snatches 95/65

burpee over the bar
*10 minute cap.

07.21.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Metcon (Time)

Think quality not so much time.

5 snatches @ 60%

10 HSPU

4 snatches @ 70%

8 HSPU

3 snatches @ 75%

6 HSPU

2 snatches @ 80%

4 HSPU

1 snatch @ 85%

2 HSPU

1 snatch @ 90%

2 HSPU

1 snatch @ 90%

2 HSPU

1 snatch @ 90%

2 HSPU
* Full snatches

* Does NOT have to be touch and go

* Do NOT go heavier, think quality and consistency, NO MISSES.

* Point is to move heavier weight efficiently while heart rate is elevated.

07.20.17

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CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Alternate between “A” and “B” every 5 minutes for 40 minutes.

A.)

2 muscle ups

4 deadlifts 225/155

8 hand release push ups

Metcon (AMRAP – Rounds and Reps)

B.)

200m run

20 wall balls 20/14

15 toes to bar

07.19.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Back Squat (4-4-4-4)

*4 x 4 @ 85% of 1RM back squat

*20 minutes

Metcon

Metcon (Time)

For time

15 thrusters 95/65

1 rope climb

15 box jumps 24/20

12 thrusters 95/65

1 rope climb

12 box jumps 24/20

9 thrusters 95/65

1 rope climb

9 box jumps 24/20

6 thrusters 95/65

1 rope climb

6 box jumps 24/20

3 thrusters 95/65

1 rope climb

3 box jumps 24/20
* 20 minute cap.

Pure Strength

Metcon (Weight)

A.) Weighted good mornings 4 x 12 @ 30% or heavier of 1RM back squat

B) Iron mikes 4 x 16 try and go heavier than last week. (8L/8R)

07.18.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Split Jerk (1-1-1-1-1-1-1-1-1)

* 5 to 10 singles @ 80-90% of 1RM split jerk.

* Do not go heavier, build up to a weight between the prescribed percentages and complete 5 to 10 singles, no misses with good form.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

30 double unders

25 abmat sit ups

20 ring dips

15 Shoulder to overhead 115/105