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08.03.17

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CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (Time)

Warmup/Wod combo

Partner Relay (6 Rds each partner)

5 Pushups, 50m Farm Carry

*Partner 1 does 5 pushups,

then 50m Farmer Carry

*Partner 2 repeats

To scale up, do harder pushups

(Clap, deficit, diamond, etc)

Weightlifting

Bench Press (5-5-5-5-5)

Bench 5×5

All weights heavy, build

15 Minutes

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*6 minute cap

07.31.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Metcon (Weight)

12m EMOM

3 Squat Cleans +

3 Strictest possible pullup

(Strict c2b, strict pullup, c2b, pullup, etc)

Metcon

Metcon (Time)

For time:

5 Rounds

12 Power Cleans 135/95

12 Toes To Bar

12 Wall Ball 20/14

15 Minute Cap

07.29.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

200m run

1 rope climb

5 wall balls 20/14

5 burpees

200m run

1 rope climb

10 wall balls 20/14

10 burpes

200m runn

1 rope climb

15 wall balls

15 burpees

etc… continue to add 5 reps each round

07.25.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Split Jerk (1-1-1-1-1)

* 20 minutes to find a 1RM split jerk.

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

07.24.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Snatch (1-1-1-1-1-1)

* Test WEEK!

* 25 minutes to find a 1RM Snatch.

* Use whatever rep scheme that works for you. 5-4-3-2-1-1-1-1 or 1-1-1-1-1 etc.

Metcon

Metcon (Time)

For time

21-15-9

Power snatches 95/65

burpee over the bar
*10 minute cap.