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9/21/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardFITNESSTier 1Weightlifting3 Sets Of Front Squats x 8-10 Reps Rest :60 Strict or Box Banded Assisted Pull-Ups x 5-7 Reps Rest :60 Plank From Elbows x 45-60 Sec Rest:60Metcon (Time)30 KB Swings 15 Burpees 24 KB Swings 12 Burpees 18 KB Swings 9 BurpeesTIER…

9/19/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardTier 1FITNESSWeightliftingEvery 2 Minutes For 30 mins (5 sets) Station 1 - Deadlift x 6-8 Reps Station 2 - Turkish Get-Ups x 2 each side Station 3 - 45-60 Sec Nose To Wall Handstand HoldGo Heavy On Deadlifts & Moderate Weight On Turkish Get-UpsMetcon…

9/18/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardTier 1FITNESSWeightliftingFour sets of Double KB front rack or goblet walking lunges (100 feet total outside) 50 down & back Rest :90 sec Single arm dumbbell or KB row x 8 each arm Rest :90 secMetcon (Time)40 Wall Balls 20 Ring Rows 30 Wall…

9/17/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardTier 1FITNESSWeightlifting3 sets of Dumbell or Barbell Push Press x 6-8 reps Rest :45 sec Single leg hip bridge (per leg) x 8-10 reps Rest :45 sec Double under practice x 60 sec Rest :45 secEMOMMetcon (AMRAP - Reps)EMOM x 12 min Min 1-4…

9.15.18

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (Time)9/11 Tribute Wod With a partner, for time: 3 rounds: 9 Front Squats (135/95)[95/65] 11 Push Press (135/95) [95/65] then: 2001 meter run (one at a time) 3 rounds: 9 Squat Cleans (115/80)[85/60] 11 Ring Dips [Box or Matador dips] then: 2001 meter…

9.14.18

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (Weight)10m EMOM: 3 Squat SnatchesWarm up before EMOM, try to work around 75% and keep the weight challenging throughout.Metcon (Time)5 Rounds: 30 Double Unders [60 Singles] 12 Sumo DL High Pulls (95/65) [75/55] 30 Double Unders [60 Singles] 16 DB Snatch (50/35)[35/20]Rx+= 115/80…

9.11.18

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (Weight)15 minutes to build to a heavy complex: 4 Hang Squat Cleans 4 S2OHMetcon (Time)Conditioning: 2 Rounds: 14 HSPU [Push Press 75/55] 14 Burpees over the bar [Burpees] --Rest 2 minutes-- 3 Rounds: 10 HSPU [Push Press 75/55] 10 Burpees over the bar…