Blog Search

7/26/2019

By: 0

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

Metcon (Time)

4 Rounds for Time

200m Run

14 KB Snatch 53/35 R

14 Back Step Lunge w/KB OH

53/35 R

200m Run

14 KB Snatch L

14 Back Step Lunges w/KB OH L

________________

Core Finisher (50:00 – 60:00)

3 Rounds

For Quality

30 sec Weighted Plank 45/35

AMRAP Plank

Rest 60 sec

EXTRA CREDIT

*HIGHLY SUGGEST*

DONE BEFORE OR AFTER CLASS

4 Rounds For Quality

• 4 Turkish Get-ups (ea/s) https://www.youtube.com/watch?v=ixEdyKBR6zY

• 10 Y-T-Ws https://www.youtube.com/watch?v=GHIc4YZIQGc

• 10 Plank March’s (ea/s) https://www.youtube.com/watch?v=Uw83y7v63W8

7/19/2019

By: 0

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

Metcon (Calories)

ON A 25:00 RUNNING CLOCK…

WITH A PARTNER

50 DB Burpee Box Step-Over (24/20) (Athlete Choice on Weight)

110/100 Cal Bike

100m Walking Lunge (together)

200 Double Unders (Total)

400m KB Farmer Carry (200 m each) (70/53)|(53/35)

Then…

Max Cal Row in Remaining Time

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Flow Stretching

7/18/2019

By: 0

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

Strength/Skill

EVERY 3:00 FOR 4 SETS

10 Tempo Box Dips (3111) or Ring Dips (3111)

:30 L-Hang Hold

15 Tempo Banded Face Pulls (2111)

Metcon (AMRAP – Reps)

“TABATA”

8 SETS, :20 WORK/ :10 REST

TABATA 1 – Push-ups

TABATA 2 – Hollow Hold

TABATA 3 – Mountain Climbers*

-Rest 1:00 b/t Tabatas-

*Mountain Climbers should be performed with knee touching the elbow.