Blog Search

07.03.17

By: 0

Announcements

JULY 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 – CrossFit

Weightlifting

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

*5 x 3 @ 80% of 1RM snatch

*Full snatch (squat), snatches are now coming from the ground instead of hang.

* Does NOT have to be touch and go, immediate reset if doing drop singles

*Only 3 weeks until we retest!

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

100m Run

4 Overhead Squats 135/95

9 Wall balls 20/14

9 KBS 53/35

100m Run

4 OHS 135/95

15 Wall balls 20/14

15 KBS 53/35

100m Run

4 OHS 135/95

21 Wall balls 20/14

21 KBS 53/35
*1Round = finishing 21 KBS..

Pure Strength

Metcon (Weight)

A.) Snatch grip Dead lift with 2 second pause on 1st rep @ the knee 4 x 3 @ 95-105% of 1RM SNATCH

B.) Back rack weighted step ups 4 x 14 @ 30% of 1RM Back squat on 20/18″ box. (7L/7R)

*Alternate movements

*Score is weight on DL