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06.12.17

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Announcements

NO OPEN GYM ON FATHER’S DAY, SUNDAY JUNE 18TH!!!

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Hang Snatch (3-3-3-3-3)

5 x 3 @ 72.5% of 1RM snatch

Metcon

Metcon (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 rows

Pure Strength

Metcon (Weight)

A) Snatch pulls 4 x 3 @ 85-90% of 1 RM snatch

B) reverse back rack lunges 4 x 14 (7L/7R) @ 45% of 1RM back squat. Can come from rack.
*weight is snatch pull weight

*alternate A and B sets