PRIMUS CrossFit Orlando

Olympic Weightlifting

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 […]

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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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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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Tuesday, 08-14-2018

Group Warm Up Conditioning. Teams of Two — 25 Min AMRAP–Team Relay 100m Run 4 Snatch Grip Deadlifts 3 Power Snatches 2 Overhead Squats 1 Squat Snatch L1 – 75 / 55 L2 – 95 / 65 L3 – 115 / 80 Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact […]

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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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Wednesday, 06-27-2018

Strength. Split Jerk (From the Rack) 2-2-2-2-2-2 (First 3 Sets behind the neck, last 3 front rack) Work up to heavy last set Conditioning. 4 rounds for time: 10 overhead weighted sit-ups (25/10) 15 Burpees 20 Dumbbell Snatch 35+/25+ Cash Out Max Effort Pinch Plates 1 Minute Plank Hold Interested in learning more about PRIMUS […]

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Friday, 12-22-2017

Group Warm-up 3 Rounds 10 Alternating one-legged KB Deadlifts + 5 Straight-leg RDLs Strength. Deadlift 5×2 90% clean and Jerk bar warm up Conditioning. Workout 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean RX(165lb / 110lb) Masters 55+(135/75) Jerk RX(165lb /110lb) Masters 55+(135/75) Interested in learning more about […]

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