PRIMUS CrossFit Orlando

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Strongman, 06-18-2019

Part A EMOM 12 Min 1 – 10 Windshield Wipers Min 2 – 10 Bench Press 55% – 60% Min 3 – 20M DB Lunge Min 4 – 20M KB Farmer Carry Part B 1 Warm-up Round, then 3 Rounds Increasing Weight Front Rack Yoke with KB’s Carry Interested in learning more about PRIMUS CrossFit, […]

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Monday, 06-17-2019

Barbell Warm up (focus on Bar Path) Strength: Cleans 1 set Every 2:30 x 8 Sets 2×2 60% 2×2 70% 2×2 80% 2×2 85% Wod Warm up 3 Rounds 5 Burpees 5 Scap Pulls, Kip Swings, Pull ups 5 push ups, Handstand hold, HSPU Conditioning AMRAP 7 6 Pull ups 5 Burpees 4 Hang Cleans […]

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Saturday, 06-15-2019

“Triple 12’s” Teams of 3 12 AMRAP Relay Style 5 Deadlifts 185/115 5 Burpee Over Bar 5 Toe 2 Bars 5’ rest 12 AMRAP 45 Push Jerks 115/80 75 Double-Unders 200m sled push (45/25) Murphy Loop 5’ rest 12 AMRAP 30 Cal Row 15 box jump overs 30 Dumbbell Snatches 40+/30+ Interested in learning more […]

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Monday, 06-10-2019

Warmup: Bar Path Power Position Hang Position Mid Shin Skill: Starting Position Practice Strength: Clean E3MOM — 8 Rounds 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning: 21 – 15 – 9 Overhead Squat Toe To Bar L1 — 95 / 65 L2 — 115 / 80 L3 — 135 / 95 Wod Tips: […]

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Monday, 05-20-2019

Strength Squats 1 Rep Max 5,5,3,3,2,1,1,1 Conditioning 21-15-9 Pull-ups, Burpees, 200M Run After each Round WOD Tips Max 1 Rep Week! Today we max out on front or back squat. Warm-up at lower weight with higher reps, but as soon as you are feeling good, start lifting at only 1 rep with 5% – 10% […]

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Saturday, 05-18-2019

Teams of 3 Buy In: 75 Burpees (You go I Go) 600M Sled Push 1×45/1×25 75 Back Squats 135/95 1500M Row 75 Clean & Jerks 135/95 150 Double Unders 600M Sled Push 1/45/1×25 Buy Out: 9 Rope Climbs       Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us […]

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Strongman, 05-14-2019

Part A EMOM 12 Minute 1 – 5,4,3,2 Bench Press, increase weight every round Minute 2 – 10 Cauldrons 45/25 Minute 3 – 10 Heavy KB Lunges Part B 3 Rounds Heavy Yoke Carries 2x Down and Back Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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