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09.06.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Push Press (3-3-3-3-3-3-3-3-3-3)

*10m EMOM

3 PP (from ground)

*same weight throughout EMOM.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
*10 minute cap

*Rest 5 minutes from Cap time before starting next wod.

Metcon

Metcon (Time)

5 Rounds

10 KB/DB Snatch 53/35

10 KB/DB FRL

10m Cap
*2 KBs/DBs for the lunges. One in each hand.

09.05.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Back Squat (7-7-7-7)

4 challenging sets of 7

20 minutes.

Metcon

Metcon (Time)

2 Rounds for Time

20 Wallballs (20/14)

15 HSPU

10 Deadlifts (225/155)

5 Bar Muscle Ups
15m cap

Rx+ =

25/16lb WB,

45/25 deficit hspu, 275/185 DL,

Ring MU

*Please defer heavy wallballs to those doing the entire workout Rx+*