PRIMUS CrossFit Orlando

HIIT

Wednesday, 10-23-2019

Strength: Deload Presses 50×5, 55×4, 60×3, 65×2, 70×1, 75×1, 80×1, AMRAP 60 Conditioning. 3 Rounds 3 Min On/1 Min Off 250m Run 20 KB Swings 53/35 AMRAP Sit ups Wod Notes: Today’s wod is a quick 3 round interval. There will be a cone out for the 250m run. You should have :45-1:00 left for […]

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Friday, 10-04-19

Strength: Deadlift 50×5, 55×4, 65×3, 70×2, 75×1, 80×1, 85×1 Deficit 65 2×5 WOD warmup. 3 rounds for quality: 5 box jumps 20 second handstand holds 5 knee raises Conditioning: 4 x 2’ intervals  / 2’ rest in between. #1 – In 2’ complete the following: 10 weighted lunges 4 Deadlifts @ 75-77% 5 Dumbbell push […]

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Wednesday, 08-21-2019

Strength: Press 5 x 12 @ 50% Conditioning. Interval AMRAP 3 5 Deadlift 5 Box Jump rest 3 AMRAP 3 5 Deadlift 5 Box Jump Over rest 3 AMRAP 3 5 Deadlift 5 Burpee Box Jump Over L1 — 155 / 105 , 20″ / 16″ L2 — 185 / 125 , 24″ / 20″ […]

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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 […]

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Friday, 08-09-2019

Deadlift Warm Up Elevated KB Deadlift, Bent over row 3×5 Strength: Deadlift (+5-10 lbs) 5×50%, 5×60% 5×65%, 3×70%, 2×80%, 2×85% Warm-up: Strict pull-ups, barbell thrusters, light KB swings Conditioning Intervals: 4 x 3’ work time / 3’ rest #1 – 2 rounds: 5 pullups 5 thrusters (95/65) 10 ball slams (20/15) #2 – 2 rounds: […]

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Friday, 07-05-2019

Strength: Snatch 1 set every 2:00 1×3 60% 1×3 70% 2×2 80% 2×1 90% 1×1 95% Conditioning Intervals: 4 x 3’ work time / 3’ rest #1 – 2 rounds within 3’: 10 burpees 10 kettlebell swings (53/35) #2 – 2 rounds: 10 burpees 10 kettlebell swings (53/35) 30 single unders #3 – 2 rounds: […]

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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 […]

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