PRIMUS CrossFit Orlando

EMOM

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 […]

Continue Reading

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 […]

Continue Reading

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 […]

Continue Reading

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 […]

Continue Reading

Thursday, 08-22-2019

Barbell Warm Up Conditioning. EMOM 12 Power Clean Hang Squat Clean Front Squat Split Jerk rest 2 AMRAP 12 1 Squat Clean 10 Sit Up 10 Double Under +1 Squat Clean Each Round Notes: Barbell Complex EMOM followed directly by an AMRAP. The main focus of the EMOM should be on warming up and hitting […]

Continue Reading

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