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09.25.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingFront Squat (60%, 65%, 70%, 70%)*1 and a quarter front squats. *4 x 3 @ percentages listed from 1RM FS. https://www.youtube.com/watch?v=WpxxIN_YeLAMetconMetcon (Time)"Manhatten" 21-15-9 DL 205/135 OHS 115/85*1 Bar, comes from the ground.Pure StrengthMetcon (Weight)4 Rounds 50 meter Sled drag (forward facing). Weight should be heavy but…

09.22.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingSquat Snatch (1-1-1-1-1)*20 minutes to find a 1RMMetconMetcon (Time)"Heavy Amanda"(Rx+) 9-7-5 Muscle ups Squat snatches 165/115 "Amanda"(Rx) 9-7-5 Muscle ups (ring or bar) Squat snatches 135/95 "Amanda scaled" 9-7-5 burpee C2B/pull ups squat snatches 95/65*11 minute cap * This is a sprint workout. *Amanda is traditionally…

09.18.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingFront Squat (1-1-1-1-1)*NEW CYCLE!!! *20 minutes to find a 1RM FS. *We will be focusing on Front Squat, Bench press, and Squat clean, while still incorporating all other lifts. We'll find our 1RMs on these lifts and our times/rounds on certain workouts. After 5 weeks we…