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10.30.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Front Squat (1-1-1-1-1)

*RETEST WEEK!!!

*20 minutes to find a 1RM Front squat.

Metcon

Metcon (Time)

3 Rounds

10 Front squats 155/105

10 pull ups

10 burpees
*Perform WOD exactly how you did it 5 weeks ago. Same weight / scaled variation.

10.27.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Snatch (2-2-2-2-2-2-2-2-2-2)

*10 minute EMOM building to a heavy 2 rep snatch (full).

*After 10 minutes, complete 3 sets of 2 reps of last successful lift within 5 minutes.

* Reps do not have to be touch and go.

Metcon

Metcon (Time)

For time

10 squat snatches @ 65% of 1RM

20 ring dips

8 squat snatches @ 65%

16 ring dips

6 S.S.

12 ring dips

4 S.S.

8 ring dips

2 S.S.

4 ring dips
*20 minute Cap

10.26.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (Time)

3 x 400m runs

*CONSISTENCY, each run should be seconds from each other.

*rest 2 minutes after each run.

Metcon

Metcon (AMRAP – Reps)

4 minute Amrap

200m run

15 box jumps 24/20

10 KBS 70/53

with remaining time Max wall balls 20/14

rest 3 minute

4 min Amrap

200m run

15 box jumps 24/20

10 KBS 70/53

max WBS 20/14

rest 3 minutes

3 minute Amrap

100m run

12 box jumps 24/20

6 KBS 70/53

max WBS 20/14

rest 2 minutes

3 minute Amrap

100m run

12 box jumps 24/20

6 KBS 70/53

max WBS 20/14
* Score is total number of WBs completed.

10.25.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Squat Clean (2-2-2-1-1-1)

*3 x 2 @ 85% of 1RM

*3 x 1 @ 90% of 1RM

Metcon

Metcon (Time)

For Time

10 Rounds

3 – squat cleans 155/105

2 – rope climbs

100m run

Pure Strength

Metcon (No Measure)

4 Rounds not for time

2 dead lifts @ 90%

6 barbell rows (moderate/heavy)

10.23.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Front Squat (2-2-2-2)

*2 front squats/ 3 back squats

*1 set @ 75%

*1 set @ 80%

*1 set @ 85%

*1 set @ 90%

Metcon

Metcon (Time)

For time

21-15-9

Front rack lunges 115/80

pull ups

Double unders

rest 2 minutes

9-15-21

Double unders

pull ups

Front rack lunges 115/80

Pure Strength

Metcon (No Measure)

4 Rounds not for time

30 banded good mornings

50 meter heavy sled drags

10.20.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

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

*20 minutes to build to 85% of 1RM snatch (full).

* Then perform 5 singles @ 85%.

Metcon

Metcon (Time)

For time

10-1 power snatches 135/95

1-10 HSPU

after each couplet 2 muscle ups

*18 minute cap.
* Example:

10 P. snatches

1 HSPU

2 MU

9 P. snatches

2 HSPU

2 MU…etc.

10.19.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (Time)

2 x 600m runs

(rest 2 minutes between)
* Goal is consistency, run times should not vary much.

Metcon

Metcon (Time)

For time

4 Rounds

3 rope climbs

6 push press 155/105

9 burpee over the bar

12 toes to bar

15 box jumps 24/20

18 KBS 53/35

21 Abmat sit ups

after 4 rounds 600m run buy out..

35 minute cap. Scale accordingly

10.18.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Squat Clean (2-2-2-2-2)

*5 x 2 @ 85%

Metcon

Metcon (Time)

10 Rounds

5 pull ups

10 push ups

15 air squats

1 squat clean @ 80%
*20 minute cap

* If 80% of 1RM squat clean is too difficult, lower the weight. Weight should be challenging but athletes should stay well under the cap.

Pure Strength

Metcon (No Measure)

4 Rounds not for time

3 dead lifts @ 80%-85%

7 KB/DB rows (7L/7R) try and go heavier than last week.

10.17.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Bench Press (5-3-3-1)

*Once again use 90% of your 1RM, then use that number for the following percentages.

*1 set of 5 reps @ 75%

*1 set of 3 reps @ 85%

*1 set of 3 reps @ 90%

*1 set @ 95% for max reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

100m run

8 ring dips

12 DB/KB snatches 50/35, 53/35