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10/30/2018

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CrossFit Pinnacle Ocala – CrossFit

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Weightlifting

Deadlift based off 90% 1rep

5/3/1

Set 1- 5 reps @75%

Set 2- 3 reps @85%

Set 3- 1+ reps @95%
1+ means AMRAP at that %

FITNESS

Metcon (Time)

10 rounds

10 back squats @ moderate load

1 rope climb (3 seated ring pull-ups)

PERFORMANCE

Metcon (Time)

10 rounds

10 back squats 225/155

1 rope climb

10/29/2018

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CrossFit Pinnacle Ocala – CrossFit

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FITNESS

PERFORMANCE

Weightlifting

Front Squat based of 90% of 1 rep

5/3/1

Set 1- 5 reps @ 75%

Set 2- 3 reps @ 85%

Set 3- 1+ @ 95%
1+ means do as many reps as you can at that %.

Metcon (AMRAP – Reps)

Tabata Push Jerk

Rest 3 min

Tabata Pull-Up

Rest 3 min

Tabata Push Up

Rest 3 min

Tabata Hang Power Snatch 95/65

10.25.18

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (Weight)

Bench Press

3@70%

3@80%

3@90%

Warm-up (No Measure)

10 Minutes of Gymnastics Practice (Upside Down):

Work on HSPU, HS Walk, getting comfortable upside down, etc.

Metcon (Time)

For Time:

100 Air Squats

80 Walking Lunges

60 Kettlebell Swings (53/44)

40 Pushups

20 D ball / Sandbag / Atlas Stone Ground to Shoulder

10.24.18

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (Weight)

Deadlift

3@70%

3@80%

3@90%
After each set, catch your breath, then perform a Max Effort set of Strict Pullups. Once you drop, rest 5ish seconds then do another ME set. It’ll probably only be one or two more.

Metcon (Time)

Performance

For Time:

2 Squat Snatches (185/125)

50 Double Unders

4 Squat Snatches (165/115)

40 Dubs

6 Squat Snatches (155/105)

30 Dubs

8 Squat Snatches (135/95)

20 Dubs

10 Squat Snatches (115/80)

10 Dubs

Fitness

2 Snatches

100 Single Unders

4 Snatches

80 Single Unders

6 Snatches

60 Single Unders

8 Snatches

40 Single Unders

10 Snatches

20 Single Unders
11 Minute Cap