PRIMUS CrossFit Orlando

Tagged: “Strength”

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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Friday, 09-13-2019

Strength: Establish 1 rep max Deadlift Conditioning. For Time 30 Double Unders 7 Reverse Burpees 10 Dumbbell Snatches 35+/20+ 13 Front Squats 135/95 15 Pull-ups 30 Double Unders RTG – 5 Muscle-ups in place of Pull=up WOD Tip: We end the week with a heavy deadlift if all systems are a go. Final workout of […]

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Wednesday, 09-11-2019

Group Warm-up of all Movements Conditioning – For Time 911 Tribute 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bar 11 Deadlifts (170/115 lb) 11 Push Jerks (110/75 lb) 2001 meter Row WOD Tip: […]

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Friday, 08-30-2019

Strength: Deadlift 5×50%, 5×60% 5×65%, 3×70%, 2×80%, 2×85% +10-20lbs Conditioning: For time 1000m Row 50 thrusters 45/35 30 Pull-ups RTG = 10 muscle-ups instead of pull-ups WOD Tips: Last week of heavy deadlifts before a deload next week. Today’s workout is the classic benchmark WOD “Jackie” For those who want a little more spice, switch […]

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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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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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