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11/07/2018

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CrossFit Pinnacle Ocala – CrossFit

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Weightlifting (3×5)

Front Squat

Set 1- 40%

Set 2-50%

Set 3-60%
Deload

Metcon

This is a series of max effort tests. Choose a pull-up variant that allows 10+ reps or switch to bar hang for time. Presses you should also be able to achieve 10+ reps. On the L-sit tuck the knees in in order to achieve 20 seconds or switch to plank. Start a clock and begin an attempt at each exercise every 3 minutes.

FITNESS

Metcon (2 Rounds for time)

2 rounds

Max hang from pull-up bar

Max reps of shoulder press 65/45

Max calorie row in 20 seconds

Max plank hold for time

PERFORMANCE

Metcon (3 Rounds for reps)

3rounds of

Max rep strict pull-ups

Max reps of shoulder presses 95/65

Max calorie row in 20 seconds

Max L-sit for time

COMPETITOR

Metcon (3 Rounds for reps)

3 rounds of

Max reps strictpull-ups

Max reps of shoulder presses 115/75

Max calorie row in 20 seconds

Max L-sit hold for time