PRIMUS CrossFit Orlando

Strength Training

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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Wednesday, 08-14-2019

Warm Up. “Lynne” 5 Rounds* Bench press 135/95 Pull-ups -L2 Bench Press Body Weight *20 Min. Cap Barbell Warm up Strength/Skill E2MOM x 6 1 Squat Snatch 65% + 3-5 HSPU WOD Notes: When selecting a weight for the bench press, make sure you can get 5+ reps every round. Rest at least 2-3 minutes […]

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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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Wednesday, 08-07-2019

Strength: Overhead Squats 3-3-3-2-2-2 Increase Weight every Set Warmup: 2 rounds for quality of 100m run 5 rope pulls 10 barbell muscle snatches Conditioning. CrossFit Games Individual Event 1 4 rounds for time of: 400m run 3 rope climbs 7 snatches (95/75) (115/85) Rx+: legless rope climbs Interested in learning more about PRIMUS CrossFit, Orlando’s […]

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Friday, 07-19-2019

Strength. Establish 1 Rep Max Snatch Conditioning. 21-15-9 Hang Clean & Jerk 115/80 or 135/95 T2B WOD Tips: Finishing off the week with going for that big PR snatch and a traditional CrossFit style workout. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Wednesday, 07-17-2019

Strength Establish 1 Rep Jerk Conditioning 100 Double Unders, Then 3 Rounds of 15 Burpee Over Bar 10 Power Cleans 65% of 1 Rep WOD Tips: Target 10 Minutes or less in today’s workout. Power Clean weight should be touch and go as much as possible; Try to keep a steady pace on the burpee […]

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