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10.04.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingHang Clean (3-3-3-3-3)* 5 x 3 @ 75%MetconMetcon (Time)5 Rounds 5 hang power cleans 135/95 7 box jumps 24/20 9 toes to bar 100m run 5 squat cleans 135/95 rest 1 minute after each round.*Rx+ 165/115Pure StrengthMetcon (No Measure)4 Rounds (not for time) 3 clean pulls…

10.02.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingFront Squat (3-3-3-3)*3 Front squats/ 6 Back squats *Front squats will be 1 and a quarter squats, same as last week different percentages. 1 set @ 65%, 70%, 75%, 75% * Immediately finishing Front Squats perform 6 BACK SQUATS!!MetconMetcon (AMRAP - Rounds and Reps)10 minute Amrap…

09.29.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingSquat Snatch (2-2-2-2-2-2-2-2-2-2)*10 minute EMOM. 2 full snatches . Does not have to be touch and go, immediate reset. *Minutes 0-4 athletes can work up to a moderate/heavy 2 rep. NO MISSES!!! Roughly 80% *Minutes 5-10 all done at the same weight. This should be where…