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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

6/18/2019

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CrossFit Pinnacle Ocala – CrossFit

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Strength/Skill

3 SETS

8-14 Front Squats @ 21X0

-Rest 2:00 b/t Sets-

*Light to Moderate weight on FS. Athlete choice on rep scheme.

Front Squat (8-14 Reps)

Metcon (AMRAP – Reps)

3 SETS

MAX Alt DB Snatches (50/35)

100′ Single DB Front Rack Walking Lunges

-Rest 1:00 b/t Sets-
*Scaling options will be on the whiteboard.

*3 min cap on snatches.

6/17/2019

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CrossFit Pinnacle Ocala – CFP30

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Metcon (AMRAP – Reps)

“DEATH BY DB THRUSTER”

MIN 1 – 1 Thruster…rest remainder

MIN 2 – 2 Thrusters…rest remainder

MIN 3 – 3 Thrusters…rest remainder

Continue until you are not able to complete the amount of thrusters in the minute…

OPTIONAL FINISHER

2-3 SETS

5 Cat/Cows

10 Alt. Bird Dogs

15 Double DB Bicep Curls

-Rest as needed b/t Sets-

6/15/2019

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 25 MINUTES

150 Wall Balls (20/14)

150 Russian KB Swing (70/53)|(53/35)

1 Mile Run

*P1 works while P2 rests, split work as needed. In the run, partners must alternate every 200m.
COOL DOWN 5:00 Mobility/Stretch Session

*Use bands and lacrosse balls to attack areas of concern

6/14/2019

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CrossFit Pinnacle Ocala – CrossFit

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Strength/Skill

E2MOM x 10 MINUTES

6-12 Back Squats

6-12 Strict Pull-ups or Ring Rows

*Light to Moderate weight on Back Squat. Athlete choice on rep scheme

Back Squat (6-12)

Pull-ups (6-12)

Metcon (Time)

FOR TIME

50 Pull-ups

50 Thrusters (75/55)
*Athletes can complete workout however they want. For example, 5 Sets of 10 Pull-ups and 10 Thrusters or 50 then 50…athlete choice.

6/12/2019

By: 0

CrossFit Pinnacle Ocala – CrossFit

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Strength/Skill

close grip bench press (9-7-5-7-9)

-Rest 1:00 b/t Sets-

*Light to Moderate weight on Bench.

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

Max Double Unders

-Rest 1:00-

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

Max Bench Press (135/95)

-Rest 1:00-

Metcon (Calories)

AMRAP x 3 MINUTES

Max Cal AB/Row