PRIMUS CrossFit Orlando

Tagged: “Olympic Weightlifting”

Wednesday, 10-02-19

Strength: Bench/Strict Press 50×5, 55×4, 65×3, 70×2, 75×1 80×1, 85×1 65 AMRAP 15’ Clean & Jerk lifting session – Build up to a heavy single Conditioning:  4 sets – Every 3 minutes: Row 150m 2 Clean & Jerks @ 75-80% Rest for remainder of the 3’ Notes: We’ve got a 15’ lifting session to work […]

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Wednesday, 07-24-2019

Barbell Warm up Strength: Bear Complex 20 MIn. To establish a heavy complex Power Clean Front Squat Push Press Back Squat Push Press Conditioning. EMOM 16 1. 10 DB Alt. Snatch 35+/20+ 2. 12 weighted Step ups 3. 6 HSPU 4. 30 Sec. Plank Hold WOD Notes: For the strength work up to your heaviest […]

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Friday, 07-19-2019

Strength. Establish 1 Rep Max Snatch Conditioning. 21-15-9 Hang Clean & Jerk 115/80 or 135/95 T2B WOD Tips: Finishing off the week with going for that big PR snatch and a traditional CrossFit style workout. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Friday, 06-14-2019

Warmup: Bar Path (5 Mins) Power Position Hang Position Mid Shin Skill: Starting Position (5 Mins) Strength: Snatch (24 Mins) E3MOM — 8 Rounds 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning: AMRAP 5 5 — Push Press 5 — Pull Ups REST 2 AMRAP 5 5 — Squat Clean 5 — Pull Ups […]

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Wednesday, 06-12-2019

Warmup: Progression (5 Mins) Strict Press Push Press Push Jerk Skill: Footwork (5 Mins) Strength: Split Jerk (24 Mins) E3MOM — 8 Rounds 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning. EMOM 15 1) 5 — Deadlift @ 60% 2) 5 — Box Jump Over 3) Max Double Under WOD Notes:  Three Movements… Three […]

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Wednesday, 09-12-2018

Press Warm Up Strength: Bench / Strict Press Establish a One Rep Max Conditioning:  EMOM 8 – Barbell Complex Snatch High Pull Power Snatch Hang Squat Snatch Squat Snatch Snatch Balance Overhead Squat 2 Minute Rest Triple Death By Power Snatch Use same weight you finished the first complex with 3, 6, 9, 12, etc. […]

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Tuesday, 08-14-2018

Group Warm Up Conditioning. Teams of Two — 25 Min AMRAP–Team Relay 100m Run 4 Snatch Grip Deadlifts 3 Power Snatches 2 Overhead Squats 1 Squat Snatch L1 – 75 / 55 L2 – 95 / 65 L3 – 115 / 80 Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact […]

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