PRIMUS CrossFit Orlando

EMOM

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 […]

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Wednesday, 06-12-2019

Warmup: Progression (5 Mins) Strict Press Push Press Push Jerk Skill: Footwork (5 Mins) Strength: Split Jerk (24 Mins) E3MOM — 8 Rounds 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning. EMOM 15 1) 5 — Deadlift @ 60% 2) 5 — Box Jump Over 3) Max Double Under WOD Notes:  Three Movements… Three […]

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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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Wednesday, 06-05-2019

  Warmup: 10′ EMOM odd – 5 quarter squat against wall + 5 PVC split jerks even – 10 v-ups Strength: Split Jerks 5 x 2 rack split jerks work up to a heavy double Conditioning: 20′ EMOM odd – 12/10 cals on any machine even – 25 double unders Rx+: 14/12 cals, 25 unbroken […]

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Tuesday, 05-21-2019

EMOM 9 Minute 1 – 5 Strict HSPU Minute 2 – 5 Strict Pull-ups Minute 3 – 10 Hollow Rocks Conditioning. WOD for time 2000m row 7 rounds 20 Box Jumps 24/20 20 Push-ups 20 Air Squats 20 Power Snatches 95/65 2000m row Wod Tips: Today’s workout can be done with or without a partner. […]

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Friday, 05-17-2019

Strength: Deadlift, superset HSPU or Dips 5×5 40×5, 50×5, 60×3, 60×5, 65×5, 70×5 Conditioning EMOM 12 Odd: 10 T2B Even: 2 Power Snatch (increasing weight) Cash Out Not For Time 50-40-30-20-10 Sit ups 5-4-3-2-1 Wall Walks Wod Notes: Today’s Wod you should be able to work up to a heavy power snatch double. They don’t […]

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Monday, 05-13-2019

Strength: Squats Deload, Superset pull ups 5×5 40×5, 50×5, 60×3, 60×5, 65×5, 70×5 Conditioning: EMOM 16 40 Sec. Max Cal. Row, Bike, or Ski 10 G2OH 45/25 plate 10 Burpees 30 Russian Twist Cash Out: Boulder Shoulders 3 Rounds 10 Shoulder Raises 10 High Pulls WOD Tips: We’re in the deload week of our strength […]

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