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11/08/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardFITNESSPERFORMANCECOMPETITORMetconToday is active recovery. Take this time to focus on great positions, and quality of movement. Start with 5-10 mins of foam rolling then complete the 15 min active recovery workout and finish with static stretching.Metcon (No Measure)15 min continuous movement 40 second single…

11/07/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardWeightlifting (3x5)Front Squat Set 1- 40% Set 2-50% Set 3-60%DeloadMetconThis 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…

11/06/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardWeightlifting (3x5)Bench Press 3x5 Set 1- 40% Set 2- 50% Set 3-60%DeloadPERFORMANCEFITNESSWeightlifting (1-1-1-1-1-1-1-1-1-1)High Hang Power SnatchWarm-up then take 20 mins to work to a heavy set of 1 for the day. Should be around 10 setsCOMPETITORWeightliftingExperienced lifter should try for PR in the later…

11/05/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardWeightlifting (3x5)Deadlift Set 1- 40% Set 2- 50% Set 3- 60%DeloadMetconThis couplet presents two challenging movements broken into small sets to encourage you to move quickly. Go lighter on the thruster and modify the muscle up so that this workout can be completed in…

11/03/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardFITNESSPERFORMANCEMetcon (Time)BERT 50 burpees 400m run 100 push ups 400m run 150 walking lunges 400m run 200 squats 400m run 150 walking lunges 400m run 100 push ups 400m run 50 burpeesWith a partner. Exchange reps as you see fit.

11/02/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardWeightlifting (5 x 10)Strict Chin-UpsThose that cannot do strict chin-ups, do seated ring chin-ups.FITNESSMetcon (Time)4 rounds 12 squat cleans or DB squat cleans 400m runPERFORMANCEMetcon (Time)4 rounds 20 squat cleans 115/75 800m run

10/30/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardWeightliftingDeadlift based off 90% 1rep 5/3/1 Set 1- 5 reps @75% Set 2- 3 reps @85% Set 3- 1+ reps @95%1+ means AMRAP at that %FITNESSMetcon (Time)10 rounds 10 back squats @ moderate load 1 rope climb (3 seated ring pull-ups)PERFORMANCEMetcon (Time)10 rounds 10…