PRIMUS CrossFit Orlando

EMOM

Friday, 08-16-2019

Warm up Strength: Deadlift 5×50%, 5×60% 5×65%, 3×70%, 2×80%, 2×85% +10-20lbs Conditioning. Every 5 Min for 20 Minutes 21/18 Cal. Row 12 Hand Release Push Ups 9 Power Cleans L1 95/65 L2 115/80 L3 135/95 Wod Notes: Focus on pace today. Goal today is to increase the pace every round. On the cleans today pick […]

Continue Reading

Tuesday, 08-06-2019

Dynamic warmup: 45” on/15” off of the following 8 movements Jumping Jacks High knees Mountain climbers Sit-ups Bicycles Burpees Kettlebell swings Arnold Presses Skills: Handstand Push-up 8’ EMOM 3-5 HSPU (kipping, strict, deficit) Partners WOD – Team “Carse” 21-18-15-12-9-6-3 Reps for time, split reps Start each round with a 50 meter relay bear crawl (25m […]

Continue Reading

Wednesday, 07-24-2019

Barbell Warm up Strength: Bear Complex 20 MIn. To establish a heavy complex Power Clean Front Squat Push Press Back Squat Push Press Conditioning. EMOM 16 1. 10 DB Alt. Snatch 35+/20+ 2. 12 weighted Step ups 3. 6 HSPU 4. 30 Sec. Plank Hold WOD Notes: For the strength work up to your heaviest […]

Continue Reading

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 […]

Continue Reading

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 […]

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

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 […]

Continue Reading