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10/30/2018

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CrossFit Pinnacle Ocala – CrossFit

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Weightlifting

Deadlift 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 %

FITNESS

Metcon (Time)

10 rounds

10 back squats @ moderate load

1 rope climb (3 seated ring pull-ups)

PERFORMANCE

Metcon (Time)

10 rounds

10 back squats 225/155

1 rope climb

10/29/2018

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CrossFit Pinnacle Ocala – CrossFit

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FITNESS

PERFORMANCE

Weightlifting

Front Squat based of 90% of 1 rep

5/3/1

Set 1- 5 reps @ 75%

Set 2- 3 reps @ 85%

Set 3- 1+ @ 95%
1+ means do as many reps as you can at that %.

Metcon (AMRAP – Reps)

Tabata Push Jerk

Rest 3 min

Tabata Pull-Up

Rest 3 min

Tabata Push Up

Rest 3 min

Tabata Hang Power Snatch 95/65

10.25.18

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (Weight)

Bench Press

3@70%

3@80%

3@90%

Warm-up (No Measure)

10 Minutes of Gymnastics Practice (Upside Down):

Work on HSPU, HS Walk, getting comfortable upside down, etc.

Metcon (Time)

For Time:

100 Air Squats

80 Walking Lunges

60 Kettlebell Swings (53/44)

40 Pushups

20 D ball / Sandbag / Atlas Stone Ground to Shoulder

10.24.18

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (Weight)

Deadlift

3@70%

3@80%

3@90%
After each set, catch your breath, then perform a Max Effort set of Strict Pullups. Once you drop, rest 5ish seconds then do another ME set. It’ll probably only be one or two more.

Metcon (Time)

Performance

For Time:

2 Squat Snatches (185/125)

50 Double Unders

4 Squat Snatches (165/115)

40 Dubs

6 Squat Snatches (155/105)

30 Dubs

8 Squat Snatches (135/95)

20 Dubs

10 Squat Snatches (115/80)

10 Dubs

Fitness

2 Snatches

100 Single Unders

4 Snatches

80 Single Unders

6 Snatches

60 Single Unders

8 Snatches

40 Single Unders

10 Snatches

20 Single Unders
11 Minute Cap

10.22.18

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (Weight)

Front Squat

3@70%

3@80%

3@90%

Metcon (Time)

Performance

For Time:

22 Thrusters (95/65)

22 Chest to Bars

Run 800m

22 Chest to Bars

22 Thrusters

400m Run

Fitness

22 Thrusters

22 Pullups (Ring Rows)

Run 800m (4 minutes of running)

22 Pulluups (Ring Rows)

22 Thrusters

400m Run
20 Minute Cap