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6/15/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)PARTNER WORKOUT IN TEAMS OF 2... AMRAP x 25 MINUTES 150 Wall Balls (20/14) 150 Russian KB Swing (70/53)|(53/35) 1 Mile Run *P1 works while P2 rests, split work as needed. In the run, partners must alternate every 200m.…

6/14/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardStrength/SkillE2MOM x 10 MINUTES 6-12 Back Squats 6-12 Strict Pull-ups or Ring Rows *Light to Moderate weight on Back Squat. Athlete choice on rep schemeBack Squat (6-12)Pull-ups (6-12)Metcon (Time)FOR TIME 50 Pull-ups 50 Thrusters (75/55)*Athletes can complete workout however they want. For example, 5…

6/12/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardStrength/Skillclose grip bench press (9-7-5-7-9)-Rest 1:00 b/t Sets- *Light to Moderate weight on Bench.Metcon (AMRAP - Reps)AMRAP x 3 MINUTES Max Double Unders -Rest 1:00-Metcon (AMRAP - Reps)AMRAP x 3 MINUTES Max Bench Press (135/95) -Rest 1:00-Metcon (Calories)AMRAP x 3 MINUTES Max Cal AB/Row

6/07/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardHighlightsHIGHLIGHTS *ATHLETE GOAL - Variable rep scheme, choose a moderate rep scheme and a moderate load.. something you need to think about but the mechanics are 100% *COACHES FOCUS - Help athletes figure out rep scheme for strength portion and have athletes choose a…