Blog Search

08.21.18

By: 0

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

Weightlifting

Split Jerk (5 x 2 )

*1 set @ 75%

*2 sets @ 80%

*2 sets @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

10 chest to bars

10 alternating pistols

10 HSPU

rest 4 minutes…

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

100m run

10 box jumps 24/20

10 push press 95/65

08.15.18

By: 0

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

Weightlifting

Squat Clean (5 x 3 @ 80%)

*does not have to be touch and go

* all sets are at 80%

Metcon

Metcon (Time)

5 Rounds

3 power cleans 115/85

3 hang squat cleans

3 thrusters

50′ handstand walk

20 abmat sit ups

*scale 50′ HSW to 3 wallwalks

Pure Strength

Metcon (No Measure)

4 Rounds not for time

5 banded DLs

8 single arm DB Row (8L/8R)

8 bulgarian split squats (8L/8R)

https://www.youtube.com/watch?v=hKvgiDo7htM

https://www.youtube.com/watch?v=HkYkgsSbdYY

https://www.youtube.com/watch?v=G0Mo2LF8uLU

*Deadlifts should be heavy but perfect, focus on maintaining perfect form and speed throughout the lift. Start at roughly 60% of 1RM DL + green band.

* Rows, maintain a neutral spine. Speed on the way up, controlled descent.

* Split squats keep an upright chest, try and touch the rear knee to the ground. Tight core!

08.13.18

By: 0

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

Weightlifting

Front Squat/Back Squat (3FS/4BKS)

Front squats transitioning immediately into Back squats.
*1 set @ 70%

*2 sets @ 75%

*1 set @ 80%

Metcon

Metcon (Time)

For time

21-15-9

FR lunges 95/65

pull ups

rest 2 minutes

15-12-9

thrusters 95/65

pull ups

rest 2 minutes

12-9-6

OHS 95/65

pull ups

*18minute cap

Pure Strength

Metcon (No Measure)

4 Rounds (not for time)

50 meter sled drag (same or heavier then last week, no stopping)

18 GHD sit ups

30 banded Good mornings

08.08.18

By: 0

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

Weightlifting

Hang Clean (5 x 3 @ 75%)

Metcon

Metcon (Time)

5 Rounds

3 hang power cleans 135/95

6 box jumps 30/24

12 toes to bar

100m run

3 squat cleans 135/95

rest 1 minute after each round…

Pure Strength

Metcon (No Measure)

4 rounds not for time

3 clean pulls @ 90% or 1RM clean

20 seated leg raises

12 pistols