PRIMUS CrossFit Orlando

Skill

Friday, 11-02-2018

Strength: Deadlift 50×5, 60×5, 70×5, 80×3, 90×1, 95×1+ Conditioning. AMRAP 15 10 T2B 5 HSPU 2 Squat Cleans 50% Increase weight 5 to 10lbs every round Cash Out Skill Work Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Tuesday, 10-23-2018

Warm-up & skills practice 10’ EMOM – 2 sets of the below 1 – 2 rope climbs 2 – 10 burpees 3 – 10 heavy wall balls (25/20 if you can) 4 – 6 DB snatches (heavier than normal) 5 – 8 box jumps (go higher than normal with step-downs) 10’ to warm-up remaining movements […]

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Thursday, 09-27-2018

Skill: EMOM 12 Minute 1 – 8 Pistols Minute 2 – 3 Muscle Ups or 10 Ring Rows Minute 3 – 5 Handstand Push Ups Repeat Conditioning: 2 Rounds 50 Kettlebell Swings 53/35 40 Box Jumps 24/20 30 Push-ups 20 Front Squats 10 Burpees 5 S2O L1 95/65 L2 115/85 Interested in learning more about […]

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Friday, 09-21-2018

Strength: Deadlift 5×3 Increasing Weight Conditioning AMRAP 12 10 Hang Cleans 25 Double Unders * 100m Run Every 2 Min. * WOD Starts with run L1 95/65 L2 115/80 L3 135/95 Cash Out Open Skill Work Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Thursday, 09-06-2018

Skills EMOM – 16’ (4 sets of the following) 10 pullups 25 double unders 10 heavy wall balls (25/20) 2 rope climbs Conditioning: teams of 2 1000m sled push with a partner (2/1 plates). 50 KB swings each (53/35) 50 ball slams each (20/15) 800m ball chase RTG vests Interested in learning more about PRIMUS […]

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Thursday, 06-28-2018

Skill:  Pistol Progressions 1. Air Squats,, Narrow Air Squats, Feet together Squats 2. Candle Stick to 2 feet, Candle stick to 1 foot 3. Box Sit Pistol (Athletes who have pistols can break off and work on weighted pistols) 4. Assisted Pistols (Bands, Plates, etc… Conditioning:  20 minute AMRAP 20 Double Unders 5 Pull-ups 10 […]

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Thursday, 05-31-2018

Skills Sand ball Over the Shoulder Conditioning For Time 800m Farmers carry 53/35 400m Alternating carry, 1 Bell in front rack, 1 Bell farmers carry 200m Front Rack Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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