PRIMUS CrossFit Orlando

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Wednesday, 1-29-2020

Strength: Press 8 x 2 @ 85% Lifting warm-up: 15’ to warmup and establish a heavy clean rep. Should get at least 1 rep at working weight for the WOD. Conditioning: EMOM 10 minutes 1 squat clean + 5 burpees Suggested levels: L1: 155/105 L2: 185/125 L3: 205/135 Notes: The warmup should be a short […]

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Tuesday, 1-28-2020

Dynamic warm-up: 40” on / 20” rest – 12 movements Jumping jacks High knees Push ups Plank hold Air squats Russian kettlebell swings Flutter kicks Jumpies V-ups Lateral box step-up / step-downs Overhead squats with PVC Bicycle kicks Demo tire flips and practice. Warm-up other movements. Partner Workout (split reps except for running) – 26’ […]

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Monday, 1-27-2020

Strength: Squats 8 x 2 @ 85% Warmup: 400m row or run 12 lunges 0 ball slams Conditioning: 3 Rounds of the following 100′ Walking Lunges 20 Ball Slam (30/20) 100′ Walking lunges 20 Parallete pass-throughs Cash-out: 2 x 10 heavy wall balls (30/20) for quality. Notes: Go heavier on the slammer ball today. Try […]

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Saturday, 1-24-2020

Teams of 3 – (You-Go-I-Go) 1 Min. Max burpees 1 Min. Rest 1 Min. Max power Cleans (135/95) 2 Min. Rest 1800m Row 60 Toes to bar 90 Ball Slams (20+/15+) 60 Shoulder to overheads (135/95) 90 Hammer strikes 60 Man makers (35+/20+) 180 Double-unders 60 Front squats (135/95) 90 Pull ups 1,000m run as […]

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Friday, 1-23-2020

Strength: Deadlift 8 x 2 @ 80% 20 minute AMRAP of the following: 15 Box jumps (24/20) 10 Dumbbell presses or 10 handstand push-ups 5 Deadlifts (225/175) Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Thursday 1-23-2020 🔥🔥🔥

Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Wednesday, 1-22-2020

Strength: 8 x 2 strict press @ 80% Death by Snatches – 20 minutes L1 – 45/35 L2 – 75/55 L3 – 95/75 Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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