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10.26.18

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (Weight)20 Minutes, every 2 minutes: 2 Squat Clean and Jerks (Build in weight) 5 Chin UpsMetcon (AMRAP - Rounds and Reps)Performance: 8m AMRAP 8 Ring Dips 12 DB snatches (50/35, Alt) Fitness: 8 Dips 12 DB Snatches, Alt

10.25.18

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (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 /…

10.24.18

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (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…

10.23.18

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (Weight)Strict Press 3@70% 3@80% 3@90%Metcon (AMRAP - Rounds and Reps)17m AMRAP: Performance: 25 HSPU 25 Box Jumps (24/20) 25 S2OH (135/95) 25 TTB Fitness: 5 Wall Walks (as high as possible) 25 Box Jumps 25 Shoulder to OH 25 Knee Raises

10.22.18

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (Weight)Front Squat 3@70% 3@80% 3@90%Metcon (Time)Performance For Time: 22 Thrusters (95/65) 22 Chest to Bars Run 800m 22 Chest to Bars 22 Thrusters 400m Run Fitness 22 Thrusters 22 Pullups (Ring Rows) Run 800m (4 minutes of running) 22 Pulluups (Ring Rows) 22…

10/20/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardPERFORMANCEGymnastics (10 minutes)Practice any bodyweight skills. Rope climbs, HSPU, Pull-Ups, Dips, Pistols, Handstand Walks, etc.Metcon (AMRAP - Rounds and Reps)30 min AMRAP 5 single arm KB push presses / arm 10 KB swings 15 air squats 200 m runTeams of 2, partners alternate whole…

10/19/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardPERFORMANCEGymnastics (8 minutes)Pull-Ups & Muscle Up PracticeWeightlifting (3 sets 5 reps)Strict Press (3x5)Load based off 90% 1 rep Set 1-65% Set 2-75% Set 3-85%Metcon (No Measure)EMOM X 25 MIN 1 power clean 1 high hang power clean 5 burpeesComplete complex AHAP with good form.

10/18/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardFITNESSGymnastics (8 minutes)Double Under PracticeWeightlifting (3 sets of 5 reps)Deadlift (3x5)Load based of 90% 1 rep Set 1-65% Set 2-75% Set 3-85%Metcon (Time)50-40-30-20-10 OHWL Heavy Russian KB SwingPERFORMANCEWeightlifting (3 sets of 5 reps)Deadlift (3x5)Metcon (Time)50-40-30-20-10 OHWL 45/25 Heavy Russian KB Swings

10/17/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardGymnastics (8 minutes)Ring Dip PracticeStrict and Kipping VariationsFITNESSWeightlifting (3 sets for 5 reps)Bench PressBased of 90% 1 rep Set 1-65% Set 2-75% Set 3-85%Metcon (Time)5 Rounds 10 DB Hang Squat Cleans 100m RunPERFORMANCEWeightlifting (3 sets for 5 reps)Bench Press (3x5)Metcon (Time)5 Rounds 10 High…