Blog Search

09.22.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

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

*20 minutes to find a 1RM

Metcon

Metcon (Time)

“Heavy Amanda”(Rx+)

9-7-5

Muscle ups

Squat snatches 165/115

“Amanda”(Rx)

9-7-5

Muscle ups (ring or bar)

Squat snatches 135/95

“Amanda scaled”

9-7-5

burpee C2B/pull ups

squat snatches 95/65
*11 minute cap

* This is a sprint workout.

*Amanda is traditionally ring muscles ups. However, in this case if able to perform bar MU more efficiently perform those instead.

Weightlifting

09.19.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

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

*20 minutes to find a 1RM

Metcon

Metcon (Time)

For time

25 air squats

25 push press 95/65

5 rope climbs

20 air squats

20 push press 95/65

4 rope climbs

15 air squats

15 push press 95/65

3 rope climbs

10 air squats

10 push press 95/65

2 rope climbs

5 air squats

5 push press 95/65

1 rope climb

09.18.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

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

*NEW CYCLE!!!

*20 minutes to find a 1RM FS.

*We will be focusing on Front Squat, Bench press, and Squat clean, while still incorporating all other lifts. We’ll find our 1RMs on these lifts and our times/rounds on certain workouts. After 5 weeks we will retest and hopefully see some PRS!!

Metcon

Metcon (Time)

3 Rounds

10 Front squats 155/105

10 pull ups

10 burpees
*12 minute cap