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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…

10.09.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingFront Squat (3-3-3-3)*3 Front squats/ 5 Back squats *Use 1RM FS percentages, no quarter squats this week. *1 set @ 70%, 75%, 75%, 80%MetconMetcon (Time)For time 21-15-9 Front rack lunges 95/65 pull ups rest 3 minutes 15-12-9 thrusters 95/65 pull ups rest 2 minutes 12-9-6 Overhead…