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07.17.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

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

*20 minutes

* 5 x 1 @ 88-90% of 1RM.

* Do not go heavier, goal is to have NO misses for all reps at the given percentages.

* LAST WEEK TO GET STRONG!!! Next week testing!

Metcon

Metcon (Time)

For time

3 hang snatches 95/65

6 pull ups

9 burpees

6 hang snatches

9 pull ups

12 burpees

9 hang snatches

12 pull ups

15 burpees

12 hang snatches

15 pull ups

18 burpees

15 hang snatches

18 pull ups

21 burpees
*20minute cap

Pure Strength

Metcon (Weight)

A.) Snatch pulls 4 x 3 @ 105-110% of 1RM snatch.

B.) Weighted step ups 4 x 14 @ roughly 35% of 1RM back squat 20/18″ box. (7L/7R)

07.15.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Front Squat (3-3-3-3)

* 20 minutes to build to a heavy 3 rep.

Metcon

Metcon (Time)

For time Teams of 2

60 Shoulder to Overhead 135/95

60 Front squats 115/80

60 Thrusters 95/65

120 pull ups
*Reps can be split however athletes decide.

07.14.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Snatch (7)

+ 5 HSPU

* similar to last week, athletes will do the 3 set twice.

* all sets are touch and go.

* try and go heavier than last week.

Thruster (7)

+ 5 toes to bar

Snatch (5)

+ 5 HSPU

Thruster (5)

+ 5 toes to bar

Snatch (3)

+ 5 HSPU

Thruster (3)

+ 5 toes to bar

Snatch (3)

+ 5 HSPU

Thruster (3)

+ 5 toes to bar

07.13.17

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CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

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

A.)

30 double unders

25 wall balls 20/14

15 KBS 53/35

10 box jump overs 24/20

Metcon (AMRAP – Rounds and Reps)

B.)

200m run

7 power cleans 135/95

7 ring dips
* start off where you left off before you switched.

07.12.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Back Squat (4-4-4-4-4)

*20 minutes

*5 x 4 @ 82% of 1RM back squat.

Metcon

Metcon (Time)

3 Rounds

15 dead lifts 185/125

15 back squat 185/125

15 hand release push ups

Pure Strength

Metcon (Weight)

A.) weighted good mornings 4 x 12, try and go heavier than last week.

B.) Iron mikes, 4 x 16 try and go heavier than last week.
* score is good morning weight.

07.11.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Split Jerk (2-2-2-2-2)

*20 minutes to build to a heavy 2 rep with a 2 second pause in the split on the first rep only.

Metcon

Metcon (Time)

For time

50′ handstand walk

9 Shoulder to overhead 165/115

3 rope climbs

200m run

50′ handstand walk

6 S2OH 165/115

3 rope climbs

200m run

50′ handstand walk

3 S2OH 165/115

3 rope climbs
* scale handstand walk to 4 wall walks.

*20 minute cap

07.10.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

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

*5 x 3 @ 85%, full snatches

* 20 minutes to complete.

* does not have to be touch and go

Metcon

Metcon (Time)

For time

5 Rounds

3 Snatches 115/80

6 burpee over the bar

12 Abmat sit ups

rest 3 minutes

5 Rounds

3 OHS 115/80

6 burpee over the bar

12 Abmat sit ups
*Full snatches

*20 minute cap, this includes 3 minute rest.

* Scale accordingly.

Pure Strength

Metcon (Weight)

A.) Snatch dead lift with 3 second pause @ the bottom of the knee for the first rep only, 4 x 3 @ 100-105% of 1RM snatch.

B.) Weighted step ups 20/18″ box, 4 x 14 @ roughly 30% of 1RM back squat, try to increase weight from last week. (7L/7R)
*Alternate movements A,B,A,B,etc..

*Score is weight on snatch DL.

07.05.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Back Squat (5-5-5-5)

*4 x 5 @ 80%

*20 minutes

Metcon

Metcon (Time)

9-6-3

Overhead squats 135/95

pull ups

then…

9-6-3

Front squats 155/105

chest to bars

then..

9-6-3

Back squats 185/125

Muscle ups (5/3/1 for women)
*20 minute cap

* Bar comes from ground.

Pure Strength

Metcon (Weight)

A.) Weighted Good mornings 4 x 15 @ roughly 25-30% of BS

B.) Weighted Iron mikes 4 x 16 athlete chooses weight.
*score is weight on good mornings

07.04.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Split Jerk (3-3-3-3-3)

*20 minutes to build to a heavy 3 rep.

* Pause on the 1st rep in the split position for 2 seconds before standing.

* No pause on the remaining 2 reps.

Metcon

Metcon (Time)

4 Rounds

5 push jerks 155/105

10 Dead lifts 155/105

10 Burpee over the bar

15 Toes to bar

40 Double unders
*20 minute cap, scale appropriately.

07.03.17

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Announcements

JULY 4TH SCHEDULE!!! There will only be scheduled classes for 8:30am and 9:30 am! Saturday hours in observance of the holiday! Regular programming, just different hours! See you in the morning!

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

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

*5 x 3 @ 80% of 1RM snatch

*Full snatch (squat), snatches are now coming from the ground instead of hang.

* Does NOT have to be touch and go, immediate reset if doing drop singles

*Only 3 weeks until we retest!

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

100m Run

4 Overhead Squats 135/95

9 Wall balls 20/14

9 KBS 53/35

100m Run

4 OHS 135/95

15 Wall balls 20/14

15 KBS 53/35

100m Run

4 OHS 135/95

21 Wall balls 20/14

21 KBS 53/35
*1Round = finishing 21 KBS..

Pure Strength

Metcon (Weight)

A.) Snatch grip Dead lift with 2 second pause on 1st rep @ the knee 4 x 3 @ 95-105% of 1RM SNATCH

B.) Back rack weighted step ups 4 x 14 @ 30% of 1RM Back squat on 20/18″ box. (7L/7R)

*Alternate movements

*Score is weight on DL