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3/16/2019

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (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:

Max Wall Ball Shots (20/14 lb)

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

3/14/2019

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (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 moving to the next. Score is your reps for the last 20 seconds of work.

3/13/2019

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CrossFit Pinnacle Ocala – CrossFit

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Bench Press (3×3 @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 out

Metcon (Time)

400 meter run buy in

3 rounds

15 deadlifts 95/65

12 hang power cleans

9 push press

6 front squat

400 meter run cash out

Metcon (Time)

400 meter run buy in

15 deadlifts 115/75

12 hang power cleans

9 push press

6 front squat

400 meter run cash out

Metcon (Time)

400 meter run buy in

3 rounds

15 deadlifts 135/95

12 hang power cleans

9 push press

6 front squat

400 meter run cash out

3/11/2019

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CrossFit Pinnacle Ocala – CrossFit

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Deadlift (3×3 @85% + AMRAP set )

BEGINNER

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 min

10 banded lat pull-downs

200 ft. farmers carry 35/26

200 meter run

FITNESS

Metcon (AMRAP – Rounds and Reps)

AMRAP X 10 min

10 seated ring pull-ups

200 ft. farmers carry 44/35

400 meter run

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 min

10 banded strict pull-ups

200 ft. farmers carry 53/44

400 meter run

Metcon (AMRAP – Rounds and Reps)

AMRAP X 10 min

10 strict pull-ups

200 ft. farmers carry 70/53

400 meter run

COMPETITOR

3/09/2019

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP x 8min

8 power cleans

8 Shoulder to overhead
Partner 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 1 round.

Metcon (AMRAP – Rounds and Reps)

BUY IN

2000 meter row (switch every 250m)

AMRAP x 8min

10 partner wall ball push up squat throws

100 meter partner run