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10/29/2018

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CrossFit Pinnacle Ocala – CrossFit

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FITNESS

PERFORMANCE

Weightlifting

Front Squat based of 90% of 1 rep

5/3/1

Set 1- 5 reps @ 75%

Set 2- 3 reps @ 85%

Set 3- 1+ @ 95%
1+ means do as many reps as you can at that %.

Metcon (AMRAP – Reps)

Tabata Push Jerk

Rest 3 min

Tabata Pull-Up

Rest 3 min

Tabata Push Up

Rest 3 min

Tabata Hang Power Snatch 95/65