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10.20.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingSnatch (1-1-1-1-1)*20 minutes to build to 85% of 1RM snatch (full). * Then perform 5 singles @ 85%.MetconMetcon (Time)For time 10-1 power snatches 135/95 1-10 HSPU after each couplet 2 muscle ups *18 minute cap.* Example: 10 P. snatches 1 HSPU 2 MU 9 P. snatches…

10.13.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingHang Snatch (3-3-3-3-3)*20 minutes to build to a heavy 3 rep hang snatch. These are all full snatches.MetconMetcon (Time)For time 21 HSPU 9 squat snatches 115/80 5/3 muscle ups 15 HSPU 7 squat snatches 135/95 4/2 muscle ups 9 HSPU 5 squat snatches 155/105 2/1 muscle…

10.10.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingBench Press (3-3-3)*Same as last week. 80%, 85%, 90%(max). *Take 90% of 1RM and then base your percentages off of that number.MetconMetcon (Time)For time 10-1 Shoulder to Overhead 135/95 Burpee box jumps 24/20 Toes to bar *15 minute cap* Ex. 10 S2OH, 10 BBJ, 10 T2b…