PRIMUS CrossFit Orlando

Tagged: “Fitness”

Thursday, 08-29-2019

Group Warm-up Conditioning. For time* 800M run 10 Power Clean 155/105 15 Knee 2 Elbows 600M run 20 Front Squats 135/95 15 Knee to Elbows 400M run 30 Bent Over Rows 95/65 15 Knee 2 Elbows 200M run *30 minute cap WOD Tips: Get ready to run! Today’s workout covers 2,000M of running separated by […]

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Wednesday, 08-28-2019

Push Jerk Warm-up from Rack Strength. EMOM 10 Odd – Push Jerk x1 increase weight every round (60%, 70%, 80%, 85%, 90%) Even – 40M KB Farmer Carry 50/35 or 70/53 Conditioning. 4 Rounds for time: 25 KBS 15 Goblet Squats 25 double-unders 53/35 WOD Tips: Today’s strength session is the push jerk supersetting with […]

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Tuesday, 08-27-2019

Group Warm up Conditioning. Partner WOD, AMRAP 25 10 Push-ups 9 Box Jumps (24/20) 8 DB Cleans (35+/25+) 7 Parallette Pass Throughs Row 250M Partner 1 completes Push-ups, box jumps, DB Cleans, and parallette pass throughs while partner 2 rows 250M. When partner 2 finishes row, switch and partner 2 picks up on reps where […]

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Friday, 08-23-2019

Strength:  Deadlift 5 @ 40% 5 @ 50% 5 @ 55% 20 @ 60%+10-20lbs Conditioning. 9-6-3 Squat Snatch Pull-Up L1 — 95 / 65 , Pull-Up L2 — 115 / 80 , Chest-To-Bar Pull-Up L3 — 135 / 95 , Muscle Up Notes: Sprint! This WoD is all about how well you can move. The goal […]

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Thursday, 08-22-2019

Barbell Warm Up Conditioning. EMOM 12 Power Clean Hang Squat Clean Front Squat Split Jerk rest 2 AMRAP 12 1 Squat Clean 10 Sit Up 10 Double Under +1 Squat Clean Each Round Notes: Barbell Complex EMOM followed directly by an AMRAP. The main focus of the EMOM should be on warming up and hitting […]

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Wednesday, 08-21-2019

Strength: Press 5 x 12 @ 50% Conditioning. Interval AMRAP 3 5 Deadlift 5 Box Jump rest 3 AMRAP 3 5 Deadlift 5 Box Jump Over rest 3 AMRAP 3 5 Deadlift 5 Burpee Box Jump Over L1 — 155 / 105 , 20″ / 16″ L2 — 185 / 125 , 24″ / 20″ […]

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Tuesday, 08-20-2019

Conditioning. Teams of 2. For Time 1 Mile Run 10 Rope Climb 6 Rounds of Cindy Each — Relay Style 5 — Pull Ups 10 — Push Ups 15 — Air Squats 10 Rope Climb 2000m Row Notes: Today, we have a nasty version of a Cindy Sandwich. During the Run and Row, both partners […]

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