PRIMUS CrossFit Orlando

Tagged: “Strength”

Wednesday, 10-30-2019

Strength. Presses Establish 1RM Conditioning. EMOM 12 MINUTE 1-4 Power Snatch Mid Hang Snatch (above the knee) Overhead Squat MINUTE 5-8 Power Snatch Mid Hang Snatch (below the knee) Overhead Squat MINUTE 9-12 Snatch x2 Cash Out: Snatch Pull. A snatch pull ends with a straight-arm shrug in triple extension (hips and knees fully extended […]

Continue Reading

Wednesday, 10-23-2019

Strength: Deload Presses 50×5, 55×4, 60×3, 65×2, 70×1, 75×1, 80×1, AMRAP 60 Conditioning. 3 Rounds 3 Min On/1 Min Off 250m Run 20 KB Swings 53/35 AMRAP Sit ups Wod Notes: Today’s wod is a quick 3 round interval. There will be a cone out for the 250m run. You should have :45-1:00 left for […]

Continue Reading

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 […]

Continue Reading

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 […]

Continue Reading

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: […]

Continue Reading

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 […]

Continue Reading

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 […]

Continue Reading