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07.12.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingBack Squat (4-4-4-4-4)*20 minutes *5 x 4 @ 82% of 1RM back squat.MetconMetcon (Time)3 Rounds 15 dead lifts 185/125 15 back squat 185/125 15 hand release push upsPure StrengthMetcon (Weight)A.) weighted good mornings 4 x 12, try and go heavier than last week. B.) Iron mikes,…

07.05.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingBack Squat (5-5-5-5)*4 x 5 @ 80% *20 minutesMetconMetcon (Time)9-6-3 Overhead squats 135/95 pull ups then... 9-6-3 Front squats 155/105 chest to bars then.. 9-6-3 Back squats 185/125 Muscle ups (5/3/1 for women)*20 minute cap * Bar comes from ground.Pure StrengthMetcon (Weight)A.) Weighted Good mornings 4…

07.03.17

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AnnouncementsJULY 4TH SCHEDULE!!! There will only be scheduled classes for 8:30am and 9:30 am! Saturday hours in observance of the holiday! Regular programming, just different hours! See you in the morning!CrossFit Pinnacle Ocala - CrossFitWeightliftingSnatch (3-3-3-3-3)*5 x 3 @ 80% of 1RM snatch *Full snatch (squat), snatches are now coming…