1600 SW 17th Ave
Ocala, FL 34471

10/13/2016

October 12, 2016

Announcements

10/7 – No 7pm Class – Participating in Barbells for Blades. More info at https://www.facebook.com/events/1640094576305671/
10/15 – Friendly Fire Comp at the gym. Heats start at 9. Let us know if you’d like to compete or volunteer. Free to spectate
10/31 – Costume contest all day! Wear something you can WOD in 😀
Fit for kids & Ladies class MWF 5:30pm

CrossFit Ocala – CrossFit

Snatch Pull + Power Snatch Practice (15 min)

View Public Whiteboard

OLY: Olympic Weightlifting Warm Up (No Measure)

400m Row

Then 2x

10 pass throughs

10 good mornings (with bar)

30 sec back rack stretch

10 jumping air squats

30 sec pigeon stretch

30 sec calf stretch

Weightlifting

Snatch Pull +Power Snatch+ OHS

10 Sets of this complex…

1 Snatch Pull at 70-80% of 1RM+ 1 Power Snatch + 1 Overhead Squat

**DO NOT go heavier than 80% without coach’s approval

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