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10.10.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingBench Press (3-3-3)*Same as last week. 80%, 85%, 90%(max). *Take 90% of 1RM and then base your percentages off of that number.MetconMetcon (Time)For time 10-1 Shoulder to Overhead 135/95 Burpee box jumps 24/20 Toes to bar *15 minute cap* Ex. 10 S2OH, 10 BBJ, 10 T2b…

10.09.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingFront Squat (3-3-3-3)*3 Front squats/ 5 Back squats *Use 1RM FS percentages, no quarter squats this week. *1 set @ 70%, 75%, 75%, 80%MetconMetcon (Time)For time 21-15-9 Front rack lunges 95/65 pull ups rest 3 minutes 15-12-9 thrusters 95/65 pull ups rest 2 minutes 12-9-6 Overhead…

10.04.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingHang Clean (3-3-3-3-3)* 5 x 3 @ 75%MetconMetcon (Time)5 Rounds 5 hang power cleans 135/95 7 box jumps 24/20 9 toes to bar 100m run 5 squat cleans 135/95 rest 1 minute after each round.*Rx+ 165/115Pure StrengthMetcon (No Measure)4 Rounds (not for time) 3 clean pulls…

10.02.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingFront Squat (3-3-3-3)*3 Front squats/ 6 Back squats *Front squats will be 1 and a quarter squats, same as last week different percentages. 1 set @ 65%, 70%, 75%, 75% * Immediately finishing Front Squats perform 6 BACK SQUATS!!MetconMetcon (AMRAP - Rounds and Reps)10 minute Amrap…

09.29.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingSquat Snatch (2-2-2-2-2-2-2-2-2-2)*10 minute EMOM. 2 full snatches . Does not have to be touch and go, immediate reset. *Minutes 0-4 athletes can work up to a moderate/heavy 2 rep. NO MISSES!!! Roughly 80% *Minutes 5-10 all done at the same weight. This should be where…