PRIMUS CrossFit Orlando

Strength Training

Wednesday, 06-19-2019

Barbell warm up (focus on Start Position) Strength: Split Jerk 1 set Every 2:30 x 8 Sets 2×2 60% 2×2 70% 2×2 80% 2×2 85% WOD warm up 3 Rounds 30 Sec Row 5 Front Squats, Push Press, Thrusters Conditioning 3 Rounds 1 Min. Cal. Row 1 Min. Thrusters 75/55 2 Min. Rest Score total […]

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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, 06-12-2019

Warmup: Progression (5 Mins) Strict Press Push Press Push Jerk Skill: Footwork (5 Mins) Strength: Split Jerk (24 Mins) E3MOM — 8 Rounds 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning. EMOM 15 1) 5 — Deadlift @ 60% 2) 5 — Box Jump Over 3) Max Double Under WOD Notes:  Three Movements… Three […]

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Friday, 06-07-2019

  Strength: Overhead squats 6 x 2 reps work up to a heavy double (should be above working weight) WOD warmup. 3 rounds for quality: 10 box step-ups (no weight) 5 KB swings (lighter weight) 5 strict pull ups Conditioning intervals: 4 x 2’ AMRAP with 2’ rest in between 2’ AMRAP of the following: […]

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Wednesday, 06-05-2019

  Warmup: 10′ EMOM odd – 5 quarter squat against wall + 5 PVC split jerks even – 10 v-ups Strength: Split Jerks 5 x 2 rack split jerks work up to a heavy double Conditioning: 20′ EMOM odd – 12/10 cals on any machine even – 25 double unders Rx+: 14/12 cals, 25 unbroken […]

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Friday, 05-24-2019

Strength. Deadlifts 1 Rep Max 5,5,3,3,2,1,1,1 Conditioning. 6 AMRAP 2 Clean & Jerks 65% of 1 RPM 7 Toes to bar 14 Kettlebell Swings 53/35 Rest 2 Minutes 6 AMRAP 2 Clean & Jerks 75% of 1 RPM 5 Toes to bar 10 Kettlebell Swings 53/35   Wod Tips: We end the week with the […]

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Wednesday, 05-22-2019

Strength. Press 1 Rep Max 5,5,3,3,2,1,1,1 Conditioning.  4 rounds for time: 10 Power Clean (135/95) (155/105) 15 Ball Slams (20/15) (25/20) 25 double Unders Wod Tips: Today is max 1 rep lift for the strict press or bench press. Target 15 minutes or less on the workout regardless of level or weights you use on […]

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