PRIMUS CrossFit Orlando

Tagged: “Strength”

Wednesday, 06-19-2019

Barbell warm up (focus on Start Position) Strength: Split Jerk 1 set Every 2:30 x 8 Sets 2×2 60% 2×2 70% 2×2 80% 2×2 85% WOD warm up 3 Rounds 30 Sec Row 5 Front Squats, Push Press, Thrusters Conditioning 3 Rounds 1 Min. Cal. Row 1 Min. Thrusters 75/55 2 Min. Rest Score total […]

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Strongman, 06-18-2019

Part A EMOM 12 Min 1 – 10 Windshield Wipers Min 2 – 10 Bench Press 55% – 60% Min 3 – 20M DB Lunge Min 4 – 20M KB Farmer Carry Part B 1 Warm-up Round, then 3 Rounds Increasing Weight Front Rack Yoke with KB’s Carry Interested in learning more about PRIMUS CrossFit, […]

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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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Monday, 06-10-2019

Warmup: Bar Path Power Position Hang Position Mid Shin Skill: Starting Position Practice Strength: Clean E3MOM — 8 Rounds 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning: 21 – 15 – 9 Overhead Squat Toe To Bar L1 — 95 / 65 L2 — 115 / 80 L3 — 135 / 95 Wod Tips: […]

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Friday, 06-07-2019

  Strength: Overhead squats 6 x 2 reps work up to a heavy double (should be above working weight) WOD warmup. 3 rounds for quality: 10 box step-ups (no weight) 5 KB swings (lighter weight) 5 strict pull ups Conditioning intervals: 4 x 2’ AMRAP with 2’ rest in between 2’ AMRAP of the following: […]

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Wednesday, 06-05-2019

  Warmup: 10′ EMOM odd – 5 quarter squat against wall + 5 PVC split jerks even – 10 v-ups Strength: Split Jerks 5 x 2 rack split jerks work up to a heavy double Conditioning: 20′ EMOM odd – 12/10 cals on any machine even – 25 double unders Rx+: 14/12 cals, 25 unbroken […]

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Friday, 05-24-2019

Strength. Deadlifts 1 Rep Max 5,5,3,3,2,1,1,1 Conditioning. 6 AMRAP 2 Clean & Jerks 65% of 1 RPM 7 Toes to bar 14 Kettlebell Swings 53/35 Rest 2 Minutes 6 AMRAP 2 Clean & Jerks 75% of 1 RPM 5 Toes to bar 10 Kettlebell Swings 53/35   Wod Tips: We end the week with the […]

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