PRIMUS CrossFit Orlando

Strength Training

Friday, 12-14-2018

Strength: Front squats warmup, then 5 @ 40% 4 @ 50% 3 @ 60% 2 @ 70% 3 x 1 @ 80% Warm-up for quality 2 x 5 KB swings 2 x 5 K2E Conditioning: 100ft Bear Crawls 12 front squats @ 50% of 1RM 21 KB swings (72/53) (53/35) 15 knees-to-elbows or 7 muscle-ups […]

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Thursday, 12-13-2018

Strength:  Establish a 1 rep max effort Thruster. Spend about 25′ on this. Interval work. These rounds should be sprints with a focus on perfect technique on the lifts. Athlete is responsible for monitoring their rest time and should feel fully recovered between intervals. It’s ok to take longer rest if needed. The focus on […]

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Wednesday, 12-12-2018

Strength: Snatches 1×2 60%, 1×2 70%, 2×2 80%, 2×1 85%, 2×1 90% Warm-up – 2 rounds for quality: 20 double or single unders 10 barbell push press 5 barbell overhead squats 5 dead hang pull-ups Conditioning: 2 Rounds 10 Power Snatches (95/65) 25 Double Unders then 2 Rounds 10 Push Press (95/65) 10 Pull Ups […]

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Friday, 12-07-2018

Strength. Deadlift 5×50, 5×60, 5×70, 3×80, 2×85 Conditioning 15-12-9 Handstand Push-ups Box Jumps 24/20 1×90% Deadlift after each round Cash out 3 Rounds 50M Sled Push 100M Farmer Carry Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Wednesday, 12-05-2018

Strength. Snatch 2×2 60%, 2×2 70%, 2×2 80%, 2×2 85% Conditioning 60 cal row 50 wall balls 20/14 40 DB Snatches 35+/20+ 30 Push-ups 20 T2B 10 pistols 25 Minute Cap   Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Friday, 11-30-2018

Strength: Back Squats 65×5 75×5 85x Max Reps Conditioning 3 Rounds 20 Kettlebell Swings 53/35 15 Box Jumps 24/20 10 Pull ups RX + 3 Muscle Ups   Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Wednesday, 11-28-2018

Barbell Warm up Strength: Snatch 2×3 60%, 2×3 70%, 2×2 75%, 2×2 80% Conditioning: AMRAP 10 50 Double Unders 10 Power Cleans 5 S2OH L1 95/65 L2 115/80 L3 135/95 Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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