PRIMUS CrossFit Orlando

EMOM

Monday, 04-15-2019

Strength Wendler Squats Deload with Pull-up Superset 40×5, 50×5, 60×3, 60×5, 65×5, 70×5 Skill EMOM 10 5 Clean Deadlifts 3 Squat Cleans 1 Split Jerk Cash Out HIIT 12 Minute 1 – Plank Hold Minute 2 -Dumbbell Ground to Overhead 35+/20+ Minute 3 – Boat Hold Minute 4 – Dumbbell Sumo Deadlift High Pull 35+/20+ […]

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Thursday, 03-21-2019

Strength:  EMOM 10 Even – 50M Sled Push 4×45, 3X45 Odd – Power Clean 5,4,3,2,1 (Increase weight, decrease reps) Conditioning: AMRAP 15 5 Toes to bar 10 Burpees 15 Wall balls 20/14 100M Run WOD Tips:  Today’s EMOM will be a challenge to the legs. Don’t expect PRs in the power clean minute, just work […]

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Thursday, 03-14-2019

Warm-up snatches for 10 minutes to about 75% of 1RM. Skills EMOM – 12’ (3 sets of the following) 1. 1 rep snatch @ 75-80% 2. 30 double unders 3. Athlete’s choice movement and rep count 4. 2 rope climbs Partner conditioning WOD 2 rounds of the following. Split reps, U-go-I-go: 400m sled push with […]

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Friday, 03-08-2019

Group Warm-Up EMOM 12 3 Power Cleans 70% – 75% 30 Double Unders Calorie Row 12/10   WORKOUT 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes (Time Cap for those not officially competing in the Open is 15 Minutes) Rx’d:(Ages 16-54)Men […]

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Thursday, 03-07-2019

Group Warm and movement review Conditioning EMOM 25 1. 5 Bench Press (Increasing in weight) 2. 10 T2B 3. 2 Turkish Get ups 4. 15 Balls Slams 20+/15+ 5. Rest Cash Out Coach’s Choice Wod Notes: Keep hearing everyone loves bench press in workouts. So, here is another one. Reminder Friday Night Lights is happening […]

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Thursday, 02-28-2019

KB Complex Movement Review and Warm-up EMOM 8 Even – One Hand Russian Swing, Clean, Thruster, Snatch (Repeat with Opposite Hand) Odd – 5 Pass Throughs 10 Ring Rows Conditioning 5 Rounds for Time 10 Wall Balls 100M KB Farmer Carry 10 Cal Row 40M Sled Push 3/45, 2/45 2 Rope Climbs WOD Tips: Part […]

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Wednesday, 02-27-2019

Barbell Warm-Up 12 EMOM Snatch Complex 1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats Conditioning 3 Rounds for Time 200M run 10 Burpee over barbell 10 Front Rack Lunge 95/65 WOD Tips: Today’s workout is a simple snatch complex designed to work the power snatch technique with an added challenge of […]

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