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10.16.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Front Squat (2-2-2-2)

* 2 Front squat / 4 Back squat @ given percentages.

*2 set @ 75%

*1 set @ 80%

*1 set @ 85%

* All percentages come from 1RM front squat.

*After FS immediately rack and then perform BS.

Metcon

Metcon (Time)

7 Rounds

3 bear complexes 135/95

10 wallballs 20/14
*Bear complex =

Power clean, Front squat, S2OH, back squat, S2OH.

*Athlete can squat clean into a thruster, then backsquat and S2OH

Pure Strength

Metcon (No Measure)

4 Rounds (not for time)

30 Banded good mornings

15 weighted iron mikes 45/35

Team WOD!!!!

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CrossFit Pinnacle Ocala – CrossFit

Metcon (Weight)

2 Person Team

5 min to Establish 1 rep OHS (both partners)
*from rack

*score equals total weight of both partners

Metcon (AMRAP – Reps)

200 Double-Unders (400 singles)

100 Wallballs 20/14

80 Pullups (ring rows)

60 Burpees

40 Hang Power Cleans 135/95

60 Burpees

80 Pullups

100 Wallballs

200 Double-Unders
*25min time cap

Metcon (Weight)

2 Person Team

5 min to establish 1 rep OHS (both partners)
*from rack

*Score equals total weight of both partners

10.13.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

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

*20 minutes to build to a heavy 3 rep hang snatch. These are all full snatches.

Metcon

Metcon (Time)

For time

21 HSPU

9 squat snatches 115/80

5/3 muscle ups

15 HSPU

7 squat snatches 135/95

4/2 muscle ups

9 HSPU

5 squat snatches 155/105

2/1 muscle ups
*12 min cap.

* scale MU to burpee pull ups. Same rep count.

10.12.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (Time)

5 x 200m run

rest 1 minute after each run.
*Goal is to stay consistent with all 5 sets. Each lap should only vary a few seconds.

* Score is slowest time.

Metcon

Metcon (Time)

3 Rounds

400m run

21 KBS 53/35

12 ring dips

rest 3 minutes

3 rounds

400m run

21 air squats

12 hand release push ups
*27 minute cap (this includes 3 minute rest)

10.11.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Squat Clean (3-3-3-3-3)

*5 x 3 @ 80%

* Does not have to be touch and go. Immediate reset.

* Focus on that bounce used in the 1 and a quarter squats.

Metcon

Metcon (Time)

For time

5 Rounds

3 power cleans 115/80

3 hang squat cleans 115/80

3 thrusters 115/80

40′ handstand walk

20 abmat sit ups

40′ handstand walk
*scale handstand walk to 3 wall walks.

Pure Strength

Metcon (Weight)

4 Rounds (not for time)

3 Dead lifts 75%-80% of 1RM

7 KB/DB rows (7L/7R)

10.10.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Bench Press (3-3-3)

*Same as last week. 80%, 85%, 90%(max).

*Take 90% of 1RM and then base your percentages off of that number.

Metcon

Metcon (Time)

For time

10-1

Shoulder to Overhead 135/95

Burpee box jumps 24/20

Toes to bar

*15 minute cap
* Ex.

10 S2OH, 10 BBJ, 10 T2b

9 S2OH, 9 BBJ, 9 T2B, etc…

10.09.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Front Squat (3-3-3-3)

*3 Front squats/ 5 Back squats

*Use 1RM FS percentages, no quarter squats this week.

*1 set @ 70%, 75%, 75%, 80%

Metcon

Metcon (Time)

For time

21-15-9

Front rack lunges 95/65

pull ups

rest 3 minutes

15-12-9

thrusters 95/65

pull ups

rest 2 minutes

12-9-6

Overhead squats 95/65

pull ups

Pure Strength

Metcon (No Measure)

4 Rounds (not for time)

75 meter sled drag

15 GHD sit ups or 20 v-ups
*Try and use same weight as last week for full 75 meters without stopping ( to the fence).

*GHDs immediately after.

*rest as needed between rounds.

Nightmare on 650th Street

By: 0

CrossFit Pinnacle Ocala – CrossFit

Metcon (Time)

12 Goblet Squats 53/35

11 Pull-ups

10 Wallballs 20/14

9 Power Snatch 115/80

8 Squat Clean 115/80

7 S2O 115/80

6 Box Jump Overs 20/14

5 Stone2Shoulder 95/65

4 RopeClimbs

3 Bear Complex 115/80

2 Burpees

1 400m Barbell carry 115/80
-3 person Team WOD

-Reps can be divided up however

Workout as follows

12

12,11

12,11,10

12,11,10,9

12,11,10,9,8

Etc,,..

-Barbell carry is exactly what you think! Any variation is allowed (front rack, back rack, etc) If Barbell is dropped at ANY point ALL team members must perform 200m run from where you dropped barbell.

-RX+ 70/53(KB), 135/95(Barbell),C2B,30/24(BJ)135/95(stone).

10.06.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Metcon (Weight)

8 minute EMOM

1 squat snatch @ 80 %

Metcon

Metcon (Time)

For time

10 snatches 95/65

10/5 muscle ups

10 HSPU

8 snatches 115/85

8/4 muscle ups

8 HSPU

6 snatches 135/95

6/3 muscle ups

6 HSPU

4 snatches 155/105

4/2 muscle ups

4 HSPU

2 snatches 165/115

2/1 muscle ups

2 HSPU
*snatches can be squat or power.

*MU reps for male/ MU reps for female.