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06.19.18

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CrossFit Pinnacle Ocala – CrossFit

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Weightlifting

Front Squat (2-2-2-2-2)

* Work up to a heavy 2 rep with given tempo: 3 seconds going down, 3 seconds at the bottom, fast as possible up.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

10 Box step overs w/DBs or KBs 50/35 (1 in each hand)

20 air squats

10 DL 225/155

100m run

6.16.18

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (AMRAP – Rounds and Reps)

With a partner, for time:

24m AMRAP:

20 pull ups

30 Deadlifts (165/115)

20 T2B

30 Front Squats (165/115)
While one partner is working:

Pullups – Hanging from bar

Deadlifts – Holding top of DL

TTB – hanging from the bar

Front Squats – holding front rack

*Two bars per team

6.9.18

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (Time)

“Floor is Lava”

Teams of 3 (All with 50#/35# Sandbag)

4 Rounds for Time:

400m Run (together)

30 Wall Balls @20/14

30 Pull Ups

30 OHS (95/65)

30 TTB

30 Box Jump Overs 24″/20″

Sandbag must be held by someone at all times. If the bag is dropped at any point, team must perform 10 burpee penalty before they continue

06.01.18

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CrossFit Pinnacle Ocala – CrossFit

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Weightlifting

Hang Snatch (2-2-2-2-2-2-2-2-2-2)

*10 minute EMOM

*Building to a heavy 2 rep.

Metcon

Metcon (Time)

3 Rounds

100m run

7 deadlifts 185/125

5 muscle ups(bar or ring)

then

3 Rounds

100m run

5 squat cleans 155/105

10 C2BS

then

3 Rounds

100m run

3 squat snatches 135/95

15 pull ups
*22 minute cap

*Rx+ = Ring only MU, Deadlifts 275/185, Squat Cleans 225/155, Squat snatches 185/125