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10/03/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardTier 1FITNESSWeightliftingE2MOM x 6 Min High Hang Clean x5These Are Drop SinglesWeightlifting (3 x 5 (Pause At Bottom and Get Comfortable) )E2MOM x 6 Min Drop Snatch (Focus Here Is Technique)Metcon (No Measure)Plyometric Skill Work Box Jump 3 x 5 (Really Focus On Big…

10/02/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardTier 1FITNESSWeightliftingEMOM x 6 Min Alternating Movements (3 Sets) Bench Press x 8 KB/DB Alternating OHP x 8 EachMetcon (Time)4 Rounds Row 20 Cal 8-10 Ring Rows (Banded If Needed) 15 DB Squat CleansTIER 2PERFORMANCEWeightlifting (3 x 8 @ 60-62.5%)EMOM x 6 Min Alternating…

10/01/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardTier 1FITNESSTier 1FITNESSWeightliftingEMOM x 6 Min Alternating Movements (3 Sets) Deadlift x 8 Reps Chin-up x 1 Rep (3-5 Sec Lower)Metcon (Time)3 Rounds 150 Singles 20 DB Thrusters 15 BurpeesTIER 2PERFORMANCEWeightliftingEMOM x 6 Min Alternating Movements (3 Sets) Deadlift x 8 Reps @ 60-62.5%…

9.29.18

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)With a partner: 30 Minute AMRAP PERFORMANCE 20 TTB 20 Front Squats (115/80) Run 400m 20 Hang Power Cleans (115/80) 20 HSPU Run 400m FITNESS 20 Knee Raises 20 Front Squats (95/65) Run 200m 20 Power Cleans (95/65) 20…

9/27/18

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardPERFORMANCEMetcon (Time)With a partner, for time: (One partner works at a time) 50 Thrusters (95/65) 200 Double Unders 50 Bench Press (115/75) 200m Farmer's Carry (53s/44s) 40 Thrusters (95/65) 150 Double Unders 40 Bench Press (115/75) 150m Farmer's Carry (53s/44s) 30 Thrusters (95/65) 50…

9.26.18

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardPERFORMANCEMetcon (AMRAP - Rounds)12 Minutes, on the minute: Odds: 8 Front Rack Lunges Evens: 16 V-UpsMake the lunges heavy. 155/105 or thereabout. More if you're a Layfield.Metcon (Time)For Time: 10-1 Deadlifts (225/155) 1-10 Chest to BarsRx+: Bar MU Time cap: 16 MinutesFITNESSMetcon (AMRAP -…

9.25.18

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (No Measure)Gymnastics skill work: HSPU 10 minutes to work on HSPU skills, drills, progressions, efficiency, etc. If you have solid HSPU, accumulate no more than 50 reps in the 10 minutes. Choose a challenging style -- deficit, strict, etc. You can also HS…

9.24.18

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardPERFORMANCEMetcon (Weight)1 Squat Clean + 3 Front Squats (15 minutes to build to a heavy complex, all 4 reps without dropping the bar)Metcon (AMRAP - Rounds and Reps)12m AMRAP: 24 Alt DB Snatch (50/35) 18 Wallballs (20/14) 12 BJ (30"/24")FITNESSMetcon (Weight)15 Minutes: 5x4 Front…

9.22.18

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardPERFORMANCEMetcon (Time)Teams Of 2 With 1 Partner Working At A Time 800M Run Or Row 120 Dubs 2:1 Singles 80 Power Cleans 115/75 50 Box Step Overs 50/35 DB 800M Run Or Row 120 Dubs 2:1 Singles 80 Power Cleans 50 Box Step Overs…

9/21/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardFITNESSTier 1Weightlifting3 Sets Of Front Squats x 8-10 Reps Rest :60 Strict or Box Banded Assisted Pull-Ups x 5-7 Reps Rest :60 Plank From Elbows x 45-60 Sec Rest:60Metcon (Time)30 KB Swings 15 Burpees 24 KB Swings 12 Burpees 18 KB Swings 9 BurpeesTIER…