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08.21.17

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CrossFit Pinnacle Ocala – CrossFit

Pure Strength

Metcon (Weight)

Alternate between A and B

A. Snatch Grip Dead lift 3 x 5

B. Sumo Dead lift 3 x 5

*All sets @ roughly 70-75% of Snatch, sumo can be heavier.

Metcon

Metcon (Time)

4 Rounds for Time

200m Run

15 Box Jumps 24/20

15 Wall Balls 20/14

15 KB Swings 53/44

20m Cap

08.18.17

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CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (Weight)

EMOM 12 minutes

3 Power Cleans

(Heavy)
Score is lightest set of 3

Metcon

Metcon (AMRAP – Rounds and Reps)

12minute AMRAP

10 Front Rack Lunges 95/65

10 DB/KB Snatch 53/35

Every 2nd minute

6 Burpees over the Bar
*Burpees don’t count as reps

08.16.17

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CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP 4

20 Wallballs

3 Rope Climbs

Rest 2 Minutes

AMRAP 4

10 Squat Cleans (95/65)

3 Rope Climbs

Rest 2 Minutes

AMRAP 4

10 Thrusters (95/65)

3 Rope Climbs
*Score is total number of reps for all 3 AMRAPs combined.

Weightlifting

Deadlift (5-5-5-5-5-5)

In the remaining time..

Deadlift

6×5 (70%)

(Build up to 70%, then do 6 sets of 5)

8.14.17

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CrossFit Pinnacle Ocala – CrossFit

Metcon (Time)

4 Rounds

6 OHS 155/105

36 Dubs

18 TTB
16 minute cap

Snatch Grip Deadlift (4×7)

Sumo Deadlift (4×7)

Go back and forth between 1 set of 7 Snatch Grip DL and 1 set of 7 Sumo DL. Focus on keeping the shoulders back in both of these lifts. (You may adjust weight between snatch grip and sumo, with sumo being heavier. Start around 65% of your Snatch and go up as needed).

Score is the heaviest set of 7, but this week is about form, not weight.

8.11.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Metcon (No Measure)

10m Every Other Minute (Wod/Warmup)

8 Box Jumps (30/24)

8 KB Swings (53/44)

Metcon (Time)

For Time

2 Rounds

10 Thrusters (115/80)

5 Rope Climbs

then

30 Front Rack Lunge (115/80)

then

2 Rounds

10 CJ 135/95

10/7 MU

22m Cap