PRIMUS CrossFit Orlando

Max Reps

Monday, 08-12-2019

Back Squat Warm up Strength: Week 3 20 Rep Back Squat 40×5, 50×5, 55×5, 60×20 +10-20lbs WOD Warm up 3 Rounds 3 Hang Cleans (work up to wod weight) 6 DB Snatch 10 Jump Rope Conditioning 5 Rounds 5 Hang Cleans 10 Alt. DB Snatch 35+/20+ 30 Double Unders 1 Min. Rest L1 95/65 L2 […]

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Friday, 07-26-2019

Strength: Deadlift Warm up to 60 %, Increase Weight to work up to heavy Single. 5-4-3-2-1 Conditioning Every 4 Minutes for 4 Rounds 200m Run (Murphy Loop) 30 Double Unders RX+ = Unbroken 5 Power Snatch 95/65 Rx+ = 135/95 Max Reps Pull ups (1 Set) Rx+ = Muscle ups Rest remaining Time Cash Out: […]

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Wednesday, 06-19-2019

Barbell warm up (focus on Start Position) Strength: Split Jerk 1 set Every 2:30 x 8 Sets 2×2 60% 2×2 70% 2×2 80% 2×2 85% WOD warm up 3 Rounds 30 Sec Row 5 Front Squats, Push Press, Thrusters Conditioning 3 Rounds 1 Min. Cal. Row 1 Min. Thrusters 75/55 2 Min. Rest Score total […]

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Tuesday, 05-07-2019

HIIT dynamic warmup – 7’ x 2 (40” on / 20” off) Air squats Pushups Mountain climbers Flutter kicks lunges Burpees Cossack squats -Take a 1’ break- then another 7′ HIIT Ball slams Kettlebell high pulls Sit ups with slammer ball Kettlebell swings Box step-ups Goblet squats Lateral box step-overs Conditioning Partner WOD I AMRAP […]

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Friday, 04-26-2019

Strength:Week 5 Deadlifts, Superset HSPU or DB Press 5×5 40×5, 50×5, 60×3, 65×5, 75×5, 85×5+ Conditioning: 5 x 2 Min. Rounds 12/10 Cal. Row 8 Alt. DB Snatch 35+/25+ Max T2B Rest 1 Min. Rx+ 10 Alt. DB Snatch 50/35 Wod Notes: Strength is base off 100% of 1RM. Today’s wod is a sprint interval. […]

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Wednesday, 04-24-2019

Strength: Presses, superset Lunges or step ups 5×5 each leg 40×5, 50×5, 60×3, 65×5, 75×5, 85×5+ Conditioning AMRAP 15 15 Sit ups 15 Wall Balls 20/14 15 Russian KB Swings 14 Reps each 13 Reps each… and so on Wod Notes: Strength is based off 100% of 1 RM. For today’s you take one rep […]

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Wednesday, 01-30-2019

Cardio Strength: 4-5 Rounds 3 Power Cleans 60% (Increasing) 5 Bench Press 60% (increasing) 500m Row 2 Min. rest 25 Min. Cap Conditioning EMOM 15 1. 15 Wall Balls 20/14 RX+ 25/20 2. 8 Burpees 3. Max Russian KB Swings Note: Something different for the strength today. Row Hard 80-90% something you can repeat each […]

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