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3/19/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardBack Squat (3x2@90% + AMRAP set)After lift complete 10 reps per leg of elevated split squats for 3 setsHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upssubstitute jumping pull-ups for pull-ups *15 min cap*

3/18/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardDeadlift (3x2@90% + AMRAP set )After lift complete 10 reps of shrugs / trap raises for 3 setsMetcon (Time)50-40-30-20-10 double unders 5-10-15-20-25 burpees *10 min cap*Scaling Burpees- up downs or air squats Jump rope with AB sprints - :30-:25-:20-:15-:10

3/16/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP (with a Partner) in 20 minutes Buy In: 100 meter Partner Carry (each) Then, in time remaining: Partner A completes 1 round of: 15 American Kettlebell Swings (53/35 lb) 10 Burpees 5 Ground-to-Overheads (95/65 lb) Partner B performs:…

3/14/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (No Measure)TABATA x 24 min 20 sec of work; 10 seconds of rest banded chest press medball leg lifts hang power cleans (95/65) (45/35) plate power jumps (45/25)(25/10) wall ball shots (20/14)(14/10) sumo deadlift high pull (95/65)(45/35)4 min total at each station before…

3/13/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardBench Press (3x3 @85% + AMRAP set)Metcon (Time)400 meter run buy in 3 rounds 15 deadlifts 75/55 12 hang power cleans 9 push press 6 front squat 400 meter run cash outMetcon (Time)400 meter run buy in 3 rounds 15 deadlifts 95/65 12 hang…

3/11/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardDeadlift (3x3 @85% + AMRAP set )BEGINNERMetcon (AMRAP - Rounds and Reps) AMRAP x 10 min 10 banded lat pull-downs 200 ft. farmers carry 35/26 200 meter runFITNESSMetcon (AMRAP - Rounds and Reps)AMRAP X 10 min 10 seated ring pull-ups 200 ft. farmers carry…

3/09/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP x 8min 8 power cleans 8 Shoulder to overheadPartner A does power cleans, Partner B does power cleans then shoulder to overhead. Once they finish the 8 reps of each they do 10 high five push-ups together. Thats…