PRIMUS CrossFit Orlando

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Tuesday, 07-16-2019

Warm Up. EMOM 10 Minute 1 – 10 Wall Balls Minute 2 – 10 Ring Rows Minute 3 – 10 Pistols Minute 4 – 25 Second Handstand Hold Minute 5 – 5 Strict Chin-ups Conditioning. Teams of 2 (Split Reps) AMRAP 10×3, 2 Minute Rest Between AMRAP 1 30/27 Cal Row 30 Wall Balls 20/14 […]

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Friday, 07-12-2019

Barbell Warm up Strength: Snatch 1 Set Every 2:00 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning. 2 Rounds 400 Run 15 Thrusters 95/65 400m Row 15 OHS 95/65 Wod Notes: The Thrusters and OHS should be done in 1-2 sets. If your having to break more than that lower the weight. The Run […]

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Thursday, 07-11-2019

Group Warm Up Conditioning “Filthy Fifty”. For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Wod Notes: We Last did […]

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Wednesday, 07-10-2019

Barbell Warm up Strength: Split Jerks 1 Set Every 2:00 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning. 5 Rounds 10 Uneven Push ups Suicide Run (back alley) AMRAP Dips 1:30 Rest Wod Notes: The Uneven push ups will be done on a plate or slam ball. One hand on the object and one […]

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Friday, 07-05-2019

Strength: Snatch 1 set every 2:00 1×3 60% 1×3 70% 2×2 80% 2×1 90% 1×1 95% Conditioning Intervals: 4 x 3’ work time / 3’ rest #1 – 2 rounds within 3’: 10 burpees 10 kettlebell swings (53/35) #2 – 2 rounds: 10 burpees 10 kettlebell swings (53/35) 30 single unders #3 – 2 rounds: […]

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Thursday, 07-04-2019

“Operation Independence IV”. Teams of 4 25 linked arm sit ups, then 2 teammates run 1000M, 2 teammates row 1200M 1000m Sled push (2 x 45/25) and equipment carry. Barbell, clips, and plates (95/75). Kettlebell 53/35 Stop at grassy field and drop equipment. Full team goes at the same time. 50M broad jumps 50M walking […]

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Wednesday, 07-03-2019

Strength: Jerks 1 set every 2:00 1×3 60% 1×3 70% 2×2 80% 2×1 90% 1×1 95% 12’ Skills EMOM 6 Chest-to-bar pullups or 3 muscle-ups 2 Rope climbs 10 Extra high box jumps 8 Handstand push-ups Rx+: Advanced members can try muscle-ups, legless rope climbs, extra extra high box jumps, and deficit HSPU. Conditioning: 10-9-8-7-6-5-4-3-2-1 […]

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