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3/26/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardBench Press (3x1@95%+AMRAP )Metcon (AMRAP - Rounds and Reps)AMRAP X 10 15 wall balls (20/14) (14/10) 10 toes to bar 5 power cleans (155/105) (95/65)*Scaling -Wall balls should be unbroken or completed in no more than 2 sets. -If athletes are unable to complete…

3/25/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardBack Squat (3x1@95% + AMRAP set)In between sets complete 10 reps of barbell glute bridges for 3 sets. Partner up on these.Metcon (Time)3 rounds 35 hand release pushups 100 dubs 20 KB snatches (53/44) (44/35)Scaling *Push-ups should be completed in 2-3 sets. Drop the…

3/23/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)3 rounds In 4 minutes complete 35 synchronized burpees *Max rep muscle snatches in remaining time (75/55)(45/35) -Rest 3 minutesMetcon (Time)TEAMS OF 4 *10 minute cap* 3 rounds 30 toes to bar 40 box jump overs (24/20)(20/16) 50 chest to bar…

3/21/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardBench Press (3x2@90% + AMRAP set)After lift complete 10 reps of pullovers for the 3 setsMetcon (No Measure)PRE OPEN WORKOUT EMOM X 10 MIN Min 1- AMRAP of 4 med ball front squats + 4 med ball ground to overhead Min 2- row or…

3/20/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardShoulder Press (3x2@90% + AMRAP set)After lift complete 10 reps of banded face pulls for 3 setsCOMPETITORMetcon (AMRAP - Rounds and Reps)ON A 15 MIN RUNNING CLOCK 3,6,9,12... AB/Row Cal Push Press (115/75) Toes to barPERFORMANCEMetcon (AMRAP - Rounds and Reps)ON A 15 MIN…

3/19/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardBack Squat (3x2@90% + AMRAP set)After lift complete 10 reps per leg of elevated split squats for 3 setsHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upssubstitute jumping pull-ups for pull-ups *15 min cap*

3/18/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardDeadlift (3x2@90% + AMRAP set )After lift complete 10 reps of shrugs / trap raises for 3 setsMetcon (Time)50-40-30-20-10 double unders 5-10-15-20-25 burpees *10 min cap*Scaling Burpees- up downs or air squats Jump rope with AB sprints - :30-:25-:20-:15-:10

3/16/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP (with a Partner) in 20 minutes Buy In: 100 meter Partner Carry (each) Then, in time remaining: Partner A completes 1 round of: 15 American Kettlebell Swings (53/35 lb) 10 Burpees 5 Ground-to-Overheads (95/65 lb) Partner B performs:…