PRIMUS CrossFit Orlando

EMOM

Wednesday, 11-19-2019

Barbell Warm Up Strength: Snatch Week 1 50×3, 60×3, 70×3, 75×3, 80×3 Conditioning: Death By 10m Sprint 15 Min. Cap * Each Minute you will add 10m’s until you get caught by the clock. The 10m will be set up in the gym. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? […]

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Wednesday, 10-30-2019

Strength. Presses Establish 1RM Conditioning. EMOM 12 MINUTE 1-4 Power Snatch Mid Hang Snatch (above the knee) Overhead Squat MINUTE 5-8 Power Snatch Mid Hang Snatch (below the knee) Overhead Squat MINUTE 9-12 Snatch x2 Cash Out: Snatch Pull. A snatch pull ends with a straight-arm shrug in triple extension (hips and knees fully extended […]

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Monday, 10-28-2019

Strength 30 Minutes to Establish 1 Rep Max, Front or Back Squat Conditioning EMOM 10 ODD 2 Hang Power Cleans @ 80% 25 Double Under EVEN 5 Deadlifts (Same Weight as Cleans) 10 Lateral Burpee Over Bar Cash Out 100 Abs WOD Notes Today, we start our max-out week with squats. Be sure to get […]

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Thursday, 10-03-19

Skills EMOM – 16’ (4 sets of the following) 5-7 strict pull-ups 25 double or single unders 6-8 dips 2 rope climbs Conditioning: Partners Grunt Work WOD 4 x 100m sled sprints (2/1 plates) 100 ball slams (20/15) 50 sandbag squats 30 strict pullups 4 x 100m sled sprints (2/1 plates) 12 sandbag getups 8 […]

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Wednesday, 10-02-19

Strength: Bench/Strict Press 50×5, 55×4, 65×3, 70×2, 75×1 80×1, 85×1 65 AMRAP 15’ Clean & Jerk lifting session – Build up to a heavy single Conditioning:  4 sets – Every 3 minutes: Row 150m 2 Clean & Jerks @ 75-80% Rest for remainder of the 3’ Notes: We’ve got a 15’ lifting session to work […]

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Tuesday, 09-03-2019

Warm Up Skill: EMOM 12 1. 8 Front Rack Lunges 95/65 2. 5-10 Pulling Movement (Muscle up, C2B, Pull ups) 3. 5-10 HSPU Conditioning. 3 Rounds 15 Power Snatch 95/65 20 Push Ups 25 Military Sit ups Wod Notes: Today we Start with a skill EMOM. Pick a rep number you can complete for the […]

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Wednesday, 08-28-2019

Push Jerk Warm-up from Rack Strength. EMOM 10 Odd – Push Jerk x1 increase weight every round (60%, 70%, 80%, 85%, 90%) Even – 40M KB Farmer Carry 50/35 or 70/53 Conditioning. 4 Rounds for time: 25 KBS 15 Goblet Squats 25 double-unders 53/35 WOD Tips: Today’s strength session is the push jerk supersetting with […]

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