7/6/2016

By on July 5, 2016. Posted in .

Announcements

7/4 – 9am class ONLY
7/9 @ 9am- Bass Fishing Fundraiser WOD
Upcoming LOCAL Crossfit Competitions
8/6-8/7 Deuces Wild @ CF Pinnacle (MM/FF/MF Teams)
9/3 – Rex Rumble – CF Zoo – Individual
10/15 – Friendly Fire – CF Ocala (MM/FF Teams)
7/11 – Bella’s Boot Camp – 6wk program for Women Only
7/24 – CF Sunday Brunch @ Bonefish 11:30am.
Paleo Challenge coming SOON!!!

CrossFit Ocala – CrossFit

10 min -Squat Snatch Fundamentals (Triple Extension)
15 min to establish 1RM Squat Snatch

View Public Whiteboard

Warm-up (No Measure)

400m Run

Then 2x

10 Overhead Squats

10 KB Swings

10 Good Mornings

30 Sec Pigeon Stretch

Squat Snatch (1RM)

GPP: Metcon (AMRAP – Rounds and Reps)

EMOM Until Failure…

6 Power Snatches 75/55

6 Overhead Squats

Score is Total Number of Completed Rounds + Reps

If you don’t complete 5 rounds, continue until you finish 5 rounds

COMP: Metcon (AMRAP – Rounds and Reps)

EMOM Until Failure…

6 Power Snatches 95/65

6 Overhead Squats

Score is Total Number of Completed Rounds + Reps

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