6/22/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (Time)PARTNER WORKOUT IN TEAMS OF 3... FOR TIME 60 Power Cleans (165/110)|(135/95) 120 Pull-ups 360 Double Unders 120 Pull-ups 60 Power Cleans *P1 works while P2 and P3 rest. Power Cleans must be completed as "doubles" conga line style...P1 does 2 reps, then…

6/21/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardStrength/SkillEMOM x 10 MINUTES MIN 1 - HS Walk or HS Hold Practice MIN 2 - 100m Run @ 50% EFFORTMetcon (AMRAP - Rounds and Reps)6 SETS AMRAP x 3 MINUTES 5 HSPU 10 Slam Ball (30/20)|(20/10) 50m Sprint -Rest 1:00 b/t each AMRAP-*Scaling…

6/20/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardStrength/SkillEVERY :20 x 20 SETS 1 Power CleanPower Clean (1 Rep)Metcon (Time)PARTNER WORKOUT IN TEAMS OF 2... 20 ROUNDS FOR TIME 3 Power Cleans (155/105) 6 Box Jump Overs (30/24) 100m Run *Partners Alternate Each Round. 10 Rounds Each.

6/19/2019

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CrossFit Pinnacle Ocala - CFP30View Public WhiteboardMetcon (AMRAP - Reps)3 SETS :45 Max Rep Ring Rows -:15 Rest- :45 Max Rep Push-Ups -:15 Rest- :45 Max Plate Ground to Overhead -:15 Rest- :45 Max Rep Jumping Alt. Lunges -:15 Rest- -No Additional Rest b/t Sets- OPTIONAL FINISHER 2-3 SETS 15…

6/19/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardStrength/Skill8-6-4-6-8 Close Grip Bench Press -Rest 1:30 b/t Sets- *Light to Moderate weight on Benchclose grip bench press (8-6-4-6-8)DOUBLE TROUBLE (AMRAP - Reps)"DOUBLE EMOM" EMOM x 5 MINUTES :20 MAX Cals Bike :40 Recovery Pedal -Rest 2:00- EMOM x 5 MINUTES :20 MAX Push-ups…

6/18/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardStrength/Skill3 SETS 8-14 Front Squats @ 21X0 -Rest 2:00 b/t Sets- *Light to Moderate weight on FS. Athlete choice on rep scheme.Front Squat (8-14 Reps)Metcon (AMRAP - Reps)3 SETS MAX Alt DB Snatches (50/35) 100' Single DB Front Rack Walking Lunges -Rest 1:00 b/t…

6/17/2019

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CrossFit Pinnacle Ocala - CFP30View Public WhiteboardMetcon (AMRAP - Reps)"DEATH BY DB THRUSTER" MIN 1 - 1 Thruster...rest remainder MIN 2 - 2 Thrusters...rest remainder MIN 3 - 3 Thrusters...rest remainder Continue until you are not able to complete the amount of thrusters in the minute... OPTIONAL FINISHER 2-3 SETS…