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“Maria”

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Announcements

HAPPY BIRTHDAY Coach Maria. Today’s WOD will be named after you in honor of your birthday!

CrossFit Pinnacle Ocala – CrossFit

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Strength/Skill

EMOM X 8 MINUTES

Min 1- 6 Bench Press

Min 2- 6/6 Single Arm DB/KB Bent Over Row (Box or Bench Supported)

Bench Press (6 Bench Presses)

We are starting with a moderate load today then building each set. The upper body will be primed so we can start heavier than normal.

*The focus here is straight bar path and a secure position on bench.

Bent Over Row (6 reps per arm )

Box or Bench supported.

*The focus here is control and letting the lats do the work vs the traps.

*As with bench press, start moderate and build each set.

Metcon (Time)

30/25 Cal Bike or 35/25 Cal Row

30 Pull-Ups

30 DB/KB Box Step-Overs (50/35)(25/20)

30 Pull-Ups

30/25 Cal Bike or 35/25 Cal Row
*Scaling options will be on whiteboard

4/27/2019

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (AMRAP – Reps)

Strength/Skill

EMOM x 8 MINUTES

MIN 1 – :45 HS Hold or 5 HSPU Negatives

MIN 2 – :45 Max Air Squat

Workout

PARTNER WORKOUT

TEAMS OF 2…

AMRAP x 15 MINUTES

P1…COMPLETE 1 ROUND

5 HSPU

10 Slam Balls (30/20)

15 Sit-ups

P2…PERFORM

Max Back Squat (155/105)|(135/95)

*P1 Completes a full round while P2 performs max reps of Back Squat. Once P1 finishes the round, switch. Score is the total number of Back Squats.

4/26/2019

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CrossFit Pinnacle Ocala – CrossFit

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Core Work

10 Alt. Single Leg V-up/Tuck Ups

10 Side Plank Hip Raises / Side

10/10 Single Leg Glute Bridge-Ups

Strength/Skill

Power Clean (1 Power Clean )

EVERY :30 x 20 SETS

*Same weight for all 20 sets. This is repeatability work.

Metcon (AMRAP – Reps)

3 ROUNDS

10 Power Cleans (95/65)

12 Bar Facing Burpees

-REST 3:00-

3 ROUNDS

10 Pull-Ups

12 Bar Facing Burpees
*Scaling options will be on whiteboard

4/25/2019

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CrossFit Pinnacle Ocala – CrossFit

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Core Work

10 Alt. Single Leg V-up/Tuck Ups

10 Side Plank Hip Raises / Side

10/10 Single Leg Glute Bridge-Ups

Strength/Skill

Metcon (No Measure)

3 SETS

8/8 DB Reverse Lunges

12 Ring Rows

-REST 1:00 b/t sets-
Choose a foot position that is difficult to complete unbroken

Metcon (No Measure)

EVERY 3:00 x 5 SETS

10 DB Box Step-overs (50/35) (24/20)

10 Renegade Rows
https://www.youtube.com/watch?v=aWqRpGX5rLk

4/24/2019

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CrossFit Pinnacle Ocala – CrossFit

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Core Work

10 Alt. Single Leg V-up/Tuck Ups

10 Side Plank Hip Raises / Side

10/10 Single Leg Glute Bridge-Ups

Strength/Skill

Snatch (Establish 1RM Snatch )

*ON A 20 RUNNING CLOCK…

*Scaling options will be on whiteboard

Metcon (Time)

10-9-8-7…1

Hang Power Snatch (95/65)(65/45)

*5 Strict Pull-Ups then 100m Shuttle Run after very set
*15 MINUTE CAP