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5.5.18

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (Time)

Cinco Cinco Bueno

Con un companero:

5 rounds:

5 Pistols (L) [5 Air Squats]

5 Pistols (R) [5 Air Squats]

5 KB/DB Snatch (L) (53/35)

5 KB/DB Snatch (R)

5 Double KB/DB Lunges (L)

5 Double KB/DB Lunges (R)

5 Power Cleans (135/95)

5 Front Squats

5 Jerks

5 Pullups

5 Chest to Bars

5 Toes to Bar

5 Knees to Elbow [Knee to Arm for scale]
Rx+= 70/53 KB, 185/125 Barbell

11.16.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Metcon (Weight)

15 minutes to work to a heavy complex of

1 clean pull + 1 squat clean + 1 front squat

Metcon

Metcon (AMRAP – Reps)

7 minute EMOM

5 Dead lifts 225/155 + Max WB in the remainder of minute.

Score is number of total WBs

rest 5 minutes….

Metcon (AMRAP – Reps)

7 minute EMOM

6 power cleans 135/95 +

max double unders

score is number of total dubs

11.15.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (Time)

For time

2/1 muscle ups

10 power snatches 95/65, Rx+ 135/95

200m run

4/2 MU

8 power snatches 95/65, Rx+ 155/105

200m run

6/3 MU

6 power snatches 95/65, Rx+ 165/110

200m run

8/4 muscle ups

4 power snatches 95/65, Rx+ 175/115

200m run

10/5 muscle ups

2 power snatches 95/65, Rx+ 185/125

200m run
*Scale MU to pulling most difficult pull variation ex. C2b, pull ups, etc.

*Rx = bar or ring MUS

*Rx+ = ring only