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06.19.17

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Announcements

WE WILL BE CLOSED SATURDAY AND SUNDAY THIS WEEKEND FOR BACON BEATDOWN!!!
COME ON OVER TO THE OCEAN CENTER IN DAYTONA AND CHEER ON YOUR PINNACLE ATHLETES! THIS IS ALWAYS A HUGE EVENT, AND QUITE AN INSPIRING WEEKEND OF FUN AND CROSSFIT FAMILY SPIRIT!! HOPE TO SEE YOU ALL THERE!

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Hang Snatch (3-3-3-3-3)

*20 minutes to perform 5 x 3 @ 75 %

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute Amrap

5 snatches 135/95

10 burpee over bar

15 wall balls 20/14
*Full squat

Pure Strength

Metcon (Weight)

A) Snatch dead lift w/2 second pause at knee on first rep only. 4 x 3 @90-100% of 1RM snatch

B) Reverse lunges 4 x 14 (7L/7R) @ roughly 50% of 1RM back squat.
*score is weight on DL

06.17.17

By: 0

Announcements

NO OPEN GYM ON FATHER’S DAY, SUNDAY JUNE 18TH!!!

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Back Squat (3-3-3-3)

*20 minutes to build to a heavy 3rep

Metcon

Metcon (Time)

For time Teams of 2

50 cal row

50 sit ups

75 wall balls 20/14

75 box jump overs 24/20 (both feet must touch the top of box)

06.16.17

By: 0

Announcements

NO OPEN GYM ON FATHER’S DAY, SUNDAY JUNE 18TH!!!

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Power Snatch (10)

* same as last week, perform 9 pull ups immediately following.

*try to increase weight on all lifts.

* scale HSPU to 1,2,3,4 wall walks

Squat Clean (10)

+ 9 HSPU

Power Snatch (7)

+ 9 pull ups

Squat Clean (7)

+ 9 HSPU

Power Snatch (5)

+ 12 pull ups

Squat Clean (5)

+ 12 HSPU

Power Snatch (3)

+ 15 pull ups

Squat Clean (3)

+ 15 HSPU

06.15.17

By: 0

Announcements

NO OPEN GYM ON FATHER’S DAY, SUNDAY JUNE 18TH!!!

CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (AMRAP – Rounds)

40 minute EMOM

1. 3 muscle ups + 3 box jumps 30/24

2. Row or Air bike

3. 25 double unders + 5 KB/DB thrusters 53/35 or 50/35 + 5 burpees

4. Rest
*scale MU to 10 ring pulls

06.14.17

By: 0

Announcements

NO OPEN GYM ON FATHER’S DAY, SUNDAY JUNE 18TH!!!

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Back Squat (6-6-6-6)

*20 minutes to perform 4 x 6 @ 74%

Metcon

Metcon (Time)

4 Rounds

9 Dead lifts 135/95

12 toes to bar

9 hang power cleans 135/95

12 box jumps 24/20
*20 minute cap

Pure Strength

Metcon (Weight)

A) Romanian Dead lifts 3 x 6 @ 60% of 1RM DL

B) Bulgarian split squats 4 x 12 (6L/6R) DB or KB athlete chooses weight
*score is RDL weight

06.13.17

By: 0

Announcements

NO OPEN GYM ON FATHER’S DAY, SUNDAY JUNE 18TH!!!

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Push Jerk (12)

*same as last week, try and go heavier on all sets, even if it’s only by 5lbs

*20 minutes to perform all push jerk sets

Push Jerk (9)

Push Jerk (6)

Push Jerk (3)

Metcon

Metcon (AMRAP – Reps)

In 12 minutes complete:

4 Rounds

15 Shoulder to overhead 115/80

15 pull ups

30 double unders

with remaining time..

Max KBS 53/35
*score is number of KBS

06.12.17

By: 0

Announcements

NO OPEN GYM ON FATHER’S DAY, SUNDAY JUNE 18TH!!!

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Hang Snatch (3-3-3-3-3)

5 x 3 @ 72.5% of 1RM snatch

Metcon

Metcon (Time)

3 Rounds

200m run

25 wall balls 20/14

15 power snatches 95/65

5/3 muscle ups
*20 minute cap

*scale MU to 10 ring rows

Pure Strength

Metcon (Weight)

A) Snatch pulls 4 x 3 @ 85-90% of 1 RM snatch

B) reverse back rack lunges 4 x 14 (7L/7R) @ 45% of 1RM back squat. Can come from rack.
*weight is snatch pull weight

*alternate A and B sets