PRIMUS CrossFit Orlando

AMRAP

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 […]

Continue Reading

Friday, 06-14-2019

Warmup: Bar Path (5 Mins) Power Position Hang Position Mid Shin Skill: Starting Position (5 Mins) Strength: Snatch (24 Mins) E3MOM — 8 Rounds 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning: AMRAP 5 5 — Push Press 5 — Pull Ups REST 2 AMRAP 5 5 — Squat Clean 5 — Pull Ups […]

Continue Reading

Friday, 06-07-2019

  Strength: Overhead squats 6 x 2 reps work up to a heavy double (should be above working weight) WOD warmup. 3 rounds for quality: 10 box step-ups (no weight) 5 KB swings (lighter weight) 5 strict pull ups Conditioning intervals: 4 x 2’ AMRAP with 2’ rest in between 2’ AMRAP of the following: […]

Continue Reading

Tuesday, 06-04-2019

2 x 6′ HIIT Warmup (40” on / 20” off) High knees Jumping jacks Mountain climbers Flutter kicks PVC shoot throughs Situps ~1’ break~ KB high pulls Ball slams Supermans KB swings Russian twists with ball Wall balls Conditioning: 20′ AMRAP Partner WOD. All movements U-go-I-go except farmers carry. Split work. 400m Farmers carry bar […]

Continue Reading

Friday, 05-31-2019

Hero WOD “Nate” AMRAP 20 2 Muscle ups 4 HSPU 8 KB Swings 70/53 Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

Continue Reading

Thursday, 05-30-2019

Hero WOD “31 Heroes” AMRAP (with a Partner) in 31 minutes 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) Partners alternate 400m sandbag run Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

Continue Reading

Friday, 05-24-2019

Strength. Deadlifts 1 Rep Max 5,5,3,3,2,1,1,1 Conditioning. 6 AMRAP 2 Clean & Jerks 65% of 1 RPM 7 Toes to bar 14 Kettlebell Swings 53/35 Rest 2 Minutes 6 AMRAP 2 Clean & Jerks 75% of 1 RPM 5 Toes to bar 10 Kettlebell Swings 53/35   Wod Tips: We end the week with the […]

Continue Reading