PRIMUS CrossFit Orlando

EMOM

Thursday, 09-27-2018

Skill: EMOM 12 Minute 1 – 8 Pistols Minute 2 – 3 Muscle Ups or 10 Ring Rows Minute 3 – 5 Handstand Push Ups Repeat Conditioning: 2 Rounds 50 Kettlebell Swings 53/35 40 Box Jumps 24/20 30 Push-ups 20 Front Squats 10 Burpees 5 S2O L1 95/65 L2 115/85 Interested in learning more about […]

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Monday, 09-17-2018

Barbell Warm-up Strength: EMOM 10 3 P. Cleans TnG 60-65% Conditioning: EMOM 15 1. 5 Front Squats 2. T2B 3. 12/10 Cal. Row L1 115/80, 6 T2B L2 135/95, 8 T2B L3 165/110, 10 T2B Cash Out: 400m Group Walk Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to […]

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Wednesday, 09-12-2018

Press Warm Up Strength: Bench / Strict Press Establish a One Rep Max Conditioning:  EMOM 8 – Barbell Complex Snatch High Pull Power Snatch Hang Squat Snatch Squat Snatch Snatch Balance Overhead Squat 2 Minute Rest Triple Death By Power Snatch Use same weight you finished the first complex with 3, 6, 9, 12, etc. […]

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Wednesday, 09-05-2018

Strength: bench or shoulder press 15’ – establish max effort full clean Conditioning:  4 sets – Every 3 minutes: Row 150m 4 full cleans @ 75-80% Rest for remainder of the 3’ Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Wednesday, 08-08-2018

Press Warm-up Strength: Presses 50×5, 60×5, 70×5, 75×3, 80×3 Conditioning EMOM 12 3 P. Cleans 3 Front Squats 3 Jerks L1 95/65 L2 115/80 L3 135/95 Cash Out EMOM 8 Odd: Plank Hold Even: Russian Swings Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Monday 07-30-2018

Strength Front or Back Squat Week 2 Conditioning EMOM 9 every 90 Seconds 3 Power Snatches 6 Pull-ups 9 Air Squats L1 95/65, L2 115/80, L3 135/95 Cash Out 2000M Row for Time Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Wednesday, 07-25-2018

Warm-up Presses Strength: Strict / Bench Press 50×5, 55×5, 60×5, 65×3, 70×3 Conditioning Every 3 Mn. x 6 Rounds 6 Hang Cleans 6 Jerks 100m Sprint after each completed round, add 1 rep to hang cleans and jerks L1 95/65 L2 115/80 L3 135/95 Cash Out Foam Roll Interested in learning more about PRIMUS CrossFit, […]

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