PRIMUS CrossFit Orlando

Tagged: “Fitness”

Thursday, 1-21-2016 Barbell Class

Barbell Club Snatch: 3 @ 40, 50, 60, 70. 2 @ 75, 80, 80, 80. Heaving Snatch Balance: 5×3 @ 30, 40, 50, 60, 65. Hang Clean High Pull: 5×5 @ 60. L-Sit Hold: 3 x Max Effort Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Kettlebell Class, 01-20-2016

7PM Kettlebell class is happening again! It looks to be swinging good time! Sign up early to reserve your spot! a) Static Work: EMOM 12 min: – Minute 1: Hollow Rock position hold in bar – Minute 2: Boat-hold – Minute 3: Pull-up hold *30 sec on/ 30 sec off each minute * Scaled: Negative […]

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Wednesday, 01-20-2016

Strength Wendler Week 3 Bench or Strict Press w/ Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X5 Weighted Lunges (increase weight from previous week) Technique/Conditioning Barbell Warm-up EMOM 15 1 Power Clean, 1 Squat Clean, 1 Front Squat, 1 Jerk (increase weight every 2 rounds) Core Cash-out 3:00 accumulation weighted planks Interested in […]

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Tuesday Strongman, 01-19-2016

7 pm Strongman open for business tonight. Prepare yourselves for the Iron Arms Challenge! 1. Dynamic Effort Deadlift: 2 reps at 55% of 1RM; 15 sets w/ 30 seconds rest. Super set with either: 1-2 Muscle-ups, or 4 Power Swings. 2. Iron Arms Cone Challenge (Farmer Carry+ Row + Curl). 3. 5RM on banded shoulder […]

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Tuesday, 01-19-2016

Group Warm-up Rowling Conditioning “Sevens” AMRAP 35 (As many meters as possible) While partner 1 performs movements, partner 2 Rows for Meters. When P1 completes movements, switch 7 Push Press (95/65) 7 Burpees 7 Jumpies 7 Pass-Throughs Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Monday, 01-18-2016

Strength. Wendler Week 3 Front or Back Squat w/ Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X7 Pull-ups or 5X12 Ring Rows Conditioning. Barbell Warm-up 21-15-9 Hang Power Clean Knee to Elbow 50 Double Unders between each round (2:1) 20 minute cap L1 115/80 L2 135/95 L3 155/125 Interested in learning more about […]

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