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06.16.17

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AnnouncementsNO OPEN GYM ON FATHER'S DAY, SUNDAY JUNE 18TH!!!CrossFit Pinnacle Ocala - CrossFitWeightliftingPower Snatch (10)* same as last week, perform 9 pull ups immediately following. *try to increase weight on all lifts. * scale HSPU to 1,2,3,4 wall walksSquat Clean (10)+ 9 HSPUPower Snatch (7)+ 9 pull upsSquat Clean (7)+…

06.14.17

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AnnouncementsNO OPEN GYM ON FATHER'S DAY, SUNDAY JUNE 18TH!!!CrossFit Pinnacle Ocala - CrossFitWeightliftingBack Squat (6-6-6-6)*20 minutes to perform 4 x 6 @ 74%MetconMetcon (Time)4 Rounds 9 Dead lifts 135/95 12 toes to bar 9 hang power cleans 135/95 12 box jumps 24/20*20 minute capPure StrengthMetcon (Weight)A) Romanian Dead lifts 3…

06.13.17

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AnnouncementsNO OPEN GYM ON FATHER'S DAY, SUNDAY JUNE 18TH!!!CrossFit Pinnacle Ocala - CrossFitWeightliftingPush Jerk (12)*same as last week, try and go heavier on all sets, even if it's only by 5lbs *20 minutes to perform all push jerk setsPush Jerk (9)Push Jerk (6)Push Jerk (3)MetconMetcon (AMRAP - Reps)In 12 minutes…

06.12.17

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AnnouncementsNO OPEN GYM ON FATHER'S DAY, SUNDAY JUNE 18TH!!!CrossFit Pinnacle Ocala - CrossFitWeightliftingHang Snatch (3-3-3-3-3)5 x 3 @ 72.5% of 1RM snatchMetconMetcon (Time)3 Rounds 200m run 25 wall balls 20/14 15 power snatches 95/65 5/3 muscle ups*20 minute cap *scale MU to 10 ring rowsPure StrengthMetcon (Weight)A) Snatch pulls 4…