PRIMUS CrossFit Orlando

Strength Training

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.

Continue Reading

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 […]

Continue Reading

Friday, 07-12-2019

Barbell Warm up Strength: Snatch 1 Set Every 2:00 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning. 2 Rounds 400 Run 15 Thrusters 95/65 400m Row 15 OHS 95/65 Wod Notes: The Thrusters and OHS should be done in 1-2 sets. If your having to break more than that lower the weight. The Run […]

Continue Reading

Wednesday, 07-10-2019

Barbell Warm up Strength: Split Jerks 1 Set Every 2:00 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning. 5 Rounds 10 Uneven Push ups Suicide Run (back alley) AMRAP Dips 1:30 Rest Wod Notes: The Uneven push ups will be done on a plate or slam ball. One hand on the object and one […]

Continue Reading

Wednesday, 07-03-2019

Strength: Jerks 1 set every 2:00 1×3 60% 1×3 70% 2×2 80% 2×1 90% 1×1 95% 12’ Skills EMOM 6 Chest-to-bar pullups or 3 muscle-ups 2 Rope climbs 10 Extra high box jumps 8 Handstand push-ups Rx+: Advanced members can try muscle-ups, legless rope climbs, extra extra high box jumps, and deficit HSPU. Conditioning: 10-9-8-7-6-5-4-3-2-1 […]

Continue Reading

Friday, 06-21-2019

Barbell Warm up (focus on Bar path) Strength: Snatch 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 100m Run 7 Wall Balls 3 Pulling Movements 3 DB Push Press Conditioning. EMOM x16 200m Run 20 Wall Balls 20/14 Pulling Movement (ring row, pull […]

Continue Reading

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 […]

Continue Reading