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7/03/2019

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CrossFit Pinnacle Ocala – CFP30

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Warm-up (No Measure)

AMRAP X 4MIN

:30 Bike

5/5 SA DB Deadlift

5 Up-Downs

5/5 Alt. V-Ups

Metcon (AMRAP – Reps)

5 SETS (:30 ON/:30 OFF)

:30 Max Cal. Bike

-:30 Rest-

:30 Max Sit-Ups

-:30 Rest-

:30 Max Alt. DB Snatch

-:30 Rest-

OPTIONAL FINISHER

2-3 SETS

20 Alt. Plank Dumbbell Slides

10/10 Bodyweight Bulgarian Split Squats

20 Hollow Rocks

6/28/2019

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CrossFit Pinnacle Ocala – CrossFit

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Strength/Skill

5 MIN TO FIND..

3RM Weighted Strict Pull-Up

-Rest 2:00-

2 SETS

MAX Unbroken Strict Pull-Ups or MAX Ring Rows

-Rest as needed b/t sets-

Weighted Pull-ups (FIND 3RM )

Bent Over Row (FIND 8RM)

This is scaling option for weighted pull-ups.

Unbroken Strict Pull-Ups (MAX UNBROKEN)

Ring Rows (MAX UNBROKEN)

Metcon (Calories)

AMRAP x 7 MINUTES

MAX CAL BIKE

6/22/2019

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (Time)

PARTNER WORKOUT

IN TEAMS OF 3…

FOR TIME

60 Power Cleans (165/110)|(135/95)

120 Pull-ups

360 Double Unders

120 Pull-ups

60 Power Cleans

*P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles” conga line style…P1 does 2 reps, then P2 does 2 reps, then P3 does 2 reps. Continue in this order until the set is completed. All other work can be shared between partners any way.

COOL DOWN

NOT FOR TIME

400m Walk as a Team

6/19/2019

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CrossFit Pinnacle Ocala – CrossFit

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Strength/Skill

8-6-4-6-8

Close Grip Bench Press

-Rest 1:30 b/t Sets-

*Light to Moderate weight on Bench

close grip bench press (8-6-4-6-8)

DOUBLE TROUBLE (AMRAP – Reps)

“DOUBLE EMOM”

EMOM x 5 MINUTES

:20 MAX Cals Bike

:40 Recovery Pedal

-Rest 2:00-

EMOM x 5 MINUTES

:20 MAX Push-ups

:40 Recover and Shake Out