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7/03/2019

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CrossFit Pinnacle Ocala - CFP30View Public WhiteboardWarm-up (No Measure)AMRAP X 4MIN :30 Bike 5/5 SA DB Deadlift 5 Up-Downs 5/5 Alt. V-UpsMetcon (AMRAP - Reps)5 SETS (:30 ON/:30 OFF) :30 Max Cal. Bike -:30 Rest- :30 Max Sit-Ups -:30 Rest- :30 Max Alt. DB Snatch -:30 Rest- OPTIONAL FINISHER 2-3…

7/03/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardWarm-upDown Dog x 5 https://www.youtube.com/watch?v=f0wDagdWGl8 Downward Scorpion x 5 https://www.youtube.com/watch?v=Yp-exzliaKE&t=1s Down Dog Toe Tap x 5/each https://www.youtube.com/watch?v=AjgGyAYsaO4 T-spine Rotation Series x 5/each https://www.youtube.com/watch?v=1PY_exlaRt8Strength/SkillDeadlift (7-6-5-7-6-5)Loading - light to moderate -Rest 2:00 b/t sets-Metcon (AMRAP - Rounds and Reps)AMRAP X 5 MINUTES 5 Deadlifts (185/95) 10…

6/28/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardStrength/Skill5 MIN TO FIND.. 3RM Weighted Strict Pull-Up -Rest 2:00- 2 SETS MAX Unbroken Strict Pull-Ups or MAX Ring Rows -Rest as needed b/t sets-Weighted Pull-ups (FIND 3RM )Bent Over Row (FIND 8RM)This is scaling option for weighted pull-ups.Unbroken Strict Pull-Ups (MAX UNBROKEN)Ring Rows…

6/22/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (Time)PARTNER WORKOUT IN TEAMS OF 3... FOR TIME 60 Power Cleans (165/110)|(135/95) 120 Pull-ups 360 Double Unders 120 Pull-ups 60 Power Cleans *P1 works while P2 and P3 rest. Power Cleans must be completed as "doubles" conga line style...P1 does 2 reps, then…

6/21/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardStrength/SkillEMOM x 10 MINUTES MIN 1 - HS Walk or HS Hold Practice MIN 2 - 100m Run @ 50% EFFORTMetcon (AMRAP - Rounds and Reps)6 SETS AMRAP x 3 MINUTES 5 HSPU 10 Slam Ball (30/20)|(20/10) 50m Sprint -Rest 1:00 b/t each AMRAP-*Scaling…

6/20/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardStrength/SkillEVERY :20 x 20 SETS 1 Power CleanPower Clean (1 Rep)Metcon (Time)PARTNER WORKOUT IN TEAMS OF 2... 20 ROUNDS FOR TIME 3 Power Cleans (155/105) 6 Box Jump Overs (30/24) 100m Run *Partners Alternate Each Round. 10 Rounds Each.