PRIMUS CrossFit Orlando

EMOM

Thursday, 02-14-2019

Barbell Warm Up EMOM 10 — Squat Snatch Start @ ~40% Finish @ ~85% Conditioning. 21 – 15 – 9 – 15 – 21 Power Snatch @ 50% Lateral Burpee Over Barbell Box Jump  24″/20″ 200m Run WOD Tips: The focus of this WOD is more on the mental game. Yous will need to decide […]

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Thursday, 02-07-2019

Group Warm Up EMOM 12 Minute 1 – 10 Ring Rows Minute 2 – 30 Plank Shoulder Taps Minute 3 – 3 Rope Pulls (Scaled Rope Climb) Conditioning AMRAP 18 2 Power Snatch 65% of 1 Rep Max 30M Sled Push 3×45 /2×45 30 Double Unders 2 Rope Climbs WOD Tips: Today’s workout equalizes the […]

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Wednesday, 01-30-2019

Cardio Strength: 4-5 Rounds 3 Power Cleans 60% (Increasing) 5 Bench Press 60% (increasing) 500m Row 2 Min. rest 25 Min. Cap Conditioning EMOM 15 1. 15 Wall Balls 20/14 RX+ 25/20 2. 8 Burpees 3. Max Russian KB Swings Note: Something different for the strength today. Row Hard 80-90% something you can repeat each […]

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MLK Day, 1-21-2019

Strength: Squats – 7×60%, 6×65%, 5×75%, 3×80%, 2×85%, AMRAP 70% 5-6’ warm-up for snatches. 16’ EMOM – 4 sets of the below 1 – 1 full snatch (heavy-ish) 2 – 10 dips (any type) 3 – 10 heavy wall balls (25/20) 4 – 10 box jumps (24/20 or higher with step downs) 3’ AMRAP of […]

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Friday 01-04-2019

Strength: Strict or Bench Press 50×5, 60×5, 70×5, 80×3, 85×1 AMRAP 60 or Make-up Clean or Snatch 1RPM Conditioning: 5 x 3 min. Rounds 15 Wall Balls 20/14 30 Double Unders 2 Deadlifts (Increasing weight) Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Wednesday, 01-02-2019

Barbell Warm up Strength: Snatch 30 Minutes to establish 1 RM Conditioning: EMOM 16 1. 200m Run 2. 12 DB Snatch 35/20 3. 10 Box Jumps 24/20 4. 15 Sit ups Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Monday 11-26-2018

Strength Cleans 2×3 60%, 2×3 70%, 2×2 75%, 2×2 80% Conditioning EMOM 16 1. 15/12 Cal Row 2. 10 Deadlifts 50% 3. 10 T2B 4. Rest Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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