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Halloween

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Bench Press (1-1-1-1-1)

*20 minutes to find a 1RM bench press.

Metcon

Metcon (Time)

For time

25 air squats

25 push press 95/65

5 rope climbs

20 air squats

20 push press

4 rope climbs

15 air squats

15 push press

3 rope climbs

10 air squats

10 push press

2 rope climbs

5 air squats

5 push press

1 rope climb
* Once again perform WOD exactly how you performed it 5 weeks ago same weight / scaled variation.

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

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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

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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

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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

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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