PRIMUS CrossFit Orlando

Monday, 6-15-2020

Weightlifting:
Percentages are based off of 90% of your 1RM (calculated). So if your 1RM is 315, 285 is your starting weight and you take the percentage from there (ex. 65% of 285 is 185).

Squatting 3 x 5

Set 1 – 5 @ 65%
Set 2 – 5 @ 75%
Set 3 – 5 @ 85%

Barbell Warm Up
10-15 minutes
Clean & Jerk Instruction/Progression
Work up to C&J starting weight

Conditioning:
EMOM 12

Odd: Burpees
L1-8 Burpees
L2-10 Burpees
L3-12 Burpees

Even: Clean & Jerks (increase weight, decrease reps every 2 rounds)
Min 2&4: 3×60%, min 6&8: 2×70%, min 10&12: 1×80%

Cash Out:
Tabata :20/:10 x 8
Wall sit w/plate held out 25/15

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