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08.31.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Bench Press (4-4-4-4-4-4-4-4)

*8 x 4, building to a heavy 4.

Metcon

Metcon (Time)

For Time

30 Burpees

30 Box Jump Overs 24/20

30 Wallballs 20/14

20 Burpees

20 Box Jump Overs

20 Wallballs

10 Burpees

10 Box Jump Overs

10 Wallballs

08.30.17

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CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (No Measure)

10m EMOM

8 Pistols (Alt)

*Assistols (band/rig)

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

Rope Climbs

Rest 2 Minutes

AMRAP 3

Clean and Jerk (185/125)

Rest 2 Minutes

AMRAP 3

Snatch (165/115)

Rest 2 Minutes

AMRAP 3

Rope Climbs
*Power or squat cleans/snatches. When scaling, pick a weight that is challenging but you can keep moving consistently for three minutes.

8.26.17

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CrossFit Pinnacle Ocala – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women: 14 lb, 55#, 16″ box.

Pair up. One person works while the other counts reps. Score is total reps after 3 rounds.

08.25.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Power Snatch (2-2-2-2-2-2-2-2-2-2-2-2)

*12 min EMOM, 2 Power Snatches.

*Score is lightest Power Snatch

Metcon

Metcon (Time)

3 Rounds

8 ring dips

8 front rack lunges 155/105

rest 3 minutes

2 Rounds

12 ring dips

12 front rack lunges 135/95

rest 2 minutes

1 Round

24 ring dips

24 front rack lunges 115/80

08.23.17

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CrossFit Pinnacle Ocala – CrossFit

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Scaled option-

OHS- 95/65

Burpee jumping pull-ups

Weightlifting

Deadlift (4-4-4-4-4-4-4-4-4-4)

*Score is lightest set of 4

08.22.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Front Squat/Back Squat (3/6)

Front squats transitioning immediately into Back squats.
* 3 front squats / 6 back squats

* Score will be front squat weight.

*20 minutes to work to a heavy set

Metcon

Metcon (Time)

3 RFT

60 Double Unders

40 Ab Mat Situps

20 S2OH 115/80

15m Cap