PRIMUS CrossFit Orlando

Friday, 07-05-2019

Strength: Snatch
1 set every 2:00
1×3 60%
1×3 70%
2×2 80%
2×1 90%
1×1 95%

Conditioning Intervals:
4 x 3’ work time / 3’ rest

#1 – 2 rounds within 3’:
10 burpees
10 kettlebell swings (53/35)

#2 – 2 rounds:
10 burpees
10 kettlebell swings (53/35)
30 single unders

#3 – 2 rounds:
10 burpees
10 kettlebell swings (53/35)
30 single unders

#4 – 2 rounds:
10 burpees
10 kettlebell swings (53/35)
30 single unders
Then 5 snatches (95/65)

L2: KB swings (72/53), double unders, snatches (135/95)

Cool down: 400m group walk

WOD notes: Fast intervals with increasing difficulty. You get 3’ guaranteed rest + whatever is left after your work set is complete, so you should be almost completely recovered before the next set. The first set is easy to finish and is basically a warm-up. The middle two sets should be moderately challenging to finish but doable. The last set should be very challenging to finish, especially at the L2 level.

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