PRIMUS CrossFit Orlando

Friday, 10-04-19

Strength: Deadlift
50×5, 55×4, 65×3, 70×2, 75×1, 80×1, 85×1 Deficit 65 2×5

WOD warmup. 3 rounds for quality:
5 box jumps
20 second handstand holds
5 knee raises

Conditioning: 4 x 2’ intervals  / 2’ rest in between.

#1 – In 2’ complete the following:
10 weighted lunges
4 Deadlifts @ 75-77%
5 Dumbbell push press or HSPU
6 Knees-to-elbows or 3 muscle-ups

#2 – In 2’ complete the following:
10 weighted lunges
4 Deadlifts
5 Dumbbell push press or HSPU
6 Knees-to-elbows or 3 muscle-ups
15 DB snatches (50/35)

#3 – In 2’ complete the following:
10 weighted lunges
4 Deadlifts
5 Dumbbell push press or HSPU
6 Knees-to-elbows or 3 muscle-ups
15 DB snatches (50/35)

#4 – In 2’ complete the following:
10 weighted lunges
4 Deadlifts
5 Dumbbell push press or HSPU
6 Knees-to-elbows or 3 muscle-ups
15 DB snatches (50/35)
5 burpee over bar

Rx+: 3 muscle-ups instead of K2E, Handstand push-ups for DB push press.

Notes: Deadlifts in the WOD should be 75-77% of your lifetime PR.

Cool down: 400m group walk

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