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10.04.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Hang Clean (3-3-3-3-3)

* 5 x 3 @ 75%

Metcon

Metcon (Time)

5 Rounds

5 hang power cleans 135/95

7 box jumps 24/20

9 toes to bar

100m run

5 squat cleans 135/95

rest 1 minute after each round.
*Rx+ 165/115

Pure Strength

Metcon (No Measure)

4 Rounds (not for time)

3 clean pulls @ 90%

8 DB/KB rows heavy (8L/8R) heavier then last week.

10.03.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Bench Press (3-3-3)

* Wendler style: Take 90% of your 1RM, now use that number for the percentages below.

*1 set of 3 @ 80%

*1 set of 3 @ 85%

*1 set @ 90% for max reps, minimum of 3 reps.

* Don’t just jump straight to the percentages above, warm up with a few sets increasing weight each time.

Metcon

Metcon (Time)

5 Rounds

10 burpees

15 DB/KB snatches 50/35, 53/35

30 Dubs

10.02.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Front Squat (3-3-3-3)

*3 Front squats/ 6 Back squats

*Front squats will be 1 and a quarter squats, same as last week different percentages. 1 set @ 65%, 70%, 75%, 75%

* Immediately finishing Front Squats perform 6 BACK SQUATS!!

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute Amrap

8 KB/DB thrusters 53/50(men) 35(women)

8 Front rack lunges (Crossfit standards)

16 pull ups (scaled: strict ring rows)

Pure Strength

Metcon (No Measure)

4 Rounds (not for time)

50 meter Sled drag.

6 tire flips.
*Sled drag. Same as last week try and go heavier without having to stop.

* Tire flips are to be done immediately after drag, jog to the tire and start.

* rest as needed between rounds

09.29.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Squat Snatch (2-2-2-2-2-2-2-2-2-2)

*10 minute EMOM. 2 full snatches . Does not have to be touch and go, immediate reset.

*Minutes 0-4 athletes can work up to a moderate/heavy 2 rep. NO MISSES!!! Roughly 80%

*Minutes 5-10 all done at the same weight. This should be where you left off at minute 4…80ish%

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

1 squat snatch 115/80

1 HSPU

2 squat snatches 115/80

2 HSPU…etc continue to add 1 rep.

rest 3 minutes before next wod
*Score will be whatever number athlete made it to plus reps.

Example 7 squat snatches + 5 HSPU = 7 rounds + 5 reps

* Scoring will be the same for next wod.

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

1 thruster 95/65

1 burpee over bar

2 thrusters 95/65

2 BOB…etc…

09.28.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (No Measure)

2 x 400m Run

rest 2 minutes after each 400

2 x 200m rum

rest 1 minute after each 200

Metcon

Metcon (Time)

For time

200m run

6 Rope climbs

40 box jumps 24/20

30 KBS 53/35

20 Toes to bar

50′ handstand walk

20 Toes to bar

30 KBS 53/35

40 box jumps 24/20

6 Rope climbs

200m run

09.27.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Hang Clean (3-3-3-3-3)

* 5 x 3 at 70%

* Full hang clean

* Does not have to be touch and go.

Metcon

Metcon (Time)

3 Rounds

6 power cleans Rx+ 155/105

Rx 135/95

9 pull ups

12 wallballs 20/14

rest 1 minute

3 Rounds

4 power cleans Rx+ 185/125

Rx 155/105

7 pull ups

10 wallballs 20/14

rest 1 minute

3 Rounds

2 power cleans Rx+ 225/155

Rx 185/125

5 pull ups

8 wallballs 20/14
*15 minute cap

*1 bar

Pure Strength

Metcon (Weight)

4 Rounds (not for time)

3 Clean pulls @ 85%

8 DB/KB rows (8L/8R), Moderate to heavy weight

09.26.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Bench Press (75%, 80%, 85%)

*3 x 5 @ percentages listed.

*Wendler style, last set @ 85% should be max reps, minimum of 5 reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP

500m Row (buy in)

4/2 muscle ups

8 burpees

12 dips

16 Dubs
* 500m row BUY IN, only do it once.

*4 MU for men / 2 for women

* Scale MU to strict ring rows, 8 strict rows.

09.25.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Front Squat (60%, 65%, 70%, 70%)

*1 and a quarter front squats.

*4 x 3 @ percentages listed from 1RM FS.

https://www.youtube.com/watch?v=WpxxIN_YeLA

Metcon

Metcon (Time)

“Manhatten”

21-15-9

DL 205/135

OHS 115/85
*1 Bar, comes from the ground.

Pure Strength

Metcon (Weight)

4 Rounds

50 meter Sled drag (forward facing). Weight should be heavy but athlete should not be stopping every 20′.

15 GHD sit ups or 20 V-Ups