CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (Time)With a partner, 4 Rounds for time: 10 Rope Climbs 20 Pistols (Jumping Air Squats) 40 Cal Row/Bike 10 MU (Burpee Pullups)
2018 10 26
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
2018 10 25
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 /…
2018 10 24
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…
2018 10 23
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
2018 10 22
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…
2018 10 21
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…
2018 10 19
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.
2018 10 18
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
2018 10 17
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…
2018 10 16