PRIMUS CrossFit Orlando

Strength Training

Wednesday, 02-20-2019

Barbell Warm up Strength: Deadlift 1 Rep Max Conditioning For Time 10-9-8-7-6-5-4-3-2-1 Thrusters 95/65 T2B Wod Notes: Another max out day. Make sure everything is tight and locked in before pulling the bar off the ground. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Friday, 02-15-2019

Barbell Warm Up Strength. Deadlifts 5 @ 50% 5 @ 60% 5 @ 65% AMRAP @ 75% Conditioning. Open WOD 11.5 20 AMRAP 5 Power Clean (145/105 10 Toe 2 Bar 15 Wall Balls 20/14 Scaled 5 Power Cleans (95/65) 10 Knee Raises 15 Wall Balls (scale as needed)   WOD Tips: Power Cleans can […]

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Thursday, 02-14-2019

Barbell Warm Up EMOM 10 — Squat Snatch Start @ ~40% Finish @ ~85% Conditioning. 21 – 15 – 9 – 15 – 21 Power Snatch @ 50% Lateral Burpee Over Barbell Box Jump  24″/20″ 200m Run WOD Tips: The focus of this WOD is more on the mental game. Yous will need to decide […]

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Wednesday, 02-13-2019

Barbell Warm UP Strength. Presses 5 @ 50% 5 @ 60% 5 @ 65% 2 @ 75% Conditioning. AMRAP 15 5 — Chest to Bar 10 — Shoulder to Overhead @ 50% 15 — Mountain Climbers ( L + R = 1 ) 100 — Run WOD Tips: This is right on the border of […]

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Strongman 02-12-2019

Part A EMOM 10 Even – 2 heavy Push Press – start. At 70% and work up Odd – 1 heavy Dinnie Deadlift Hold for as long as possible, work up in weight Part B Sled Push + Box Jump Over x 2 + Sled Push Part C Circle of Death   Interested in learning […]

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Friday, 02-08-2019

Strength. Deadlift 7×60%, 6×65%, 5×75%, 3×85%, 1×90%, 1×95%, AMRAP 75% Barbell Warm-up Conditioning. Open 13.4 As Many Rounds and Reps As Possible in 7 minutes. 3 Clean & Jerk (M=135lbs, F=95lbs) 3 Toes to Bar 6 Clean & Jerk (M=135lbs, F=95lbs) 6 Toes to Bar 9 Clean & Jerk (M=135lbs, F=95lbs) 9 Toes to Bar […]

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Wednesday, 02-06-2019

Barbell Warm-up Strength. Push Jerk 2-2-2-2-2-2 (Work up to heavy-weight) Conditioning 5 Rounds for Time 5 Handstand Push-up 10 Burpees 200M Pinch Grip Plate Run 25/15 (Murphy Loop) WOD Tips: Today’s strength training session is the Push Jerk. Your primary focus should on hip drive, getting yourself under the bar, and lockout overhead. The conditioning […]

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