PRIMUS CrossFit Orlando

Tagged: “WOD”

Saturday, 09-21-2019

Teams of 2 AMRAP 15 x 2 – 3 Minute Rest between AMRAPs AMRAP 1 200M Murphy Loop 15 Ball Slams 20/15 10 Power Cleans 135/95 15 box Jumps 24/20 10 Toe 2 Bars While partner 1 runs 200M, Partner 2 works through each movement. Switch when partner 1 returns from the run. AMRAP 2 […]

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Friday, 09-20-2019

Strength Overhead Squat 6×3 Conditioning 4 x AMRAP 90 seconds 3 P. Snatch Max Cal. Row 1 Min. Rest WOD Notes For today’s strength, work up to a heavy 3 Rep. If you’re feeling good go for a 3 rep max. In today’s WOD, the snatches are to be touch and go. Scoring is calculated […]

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Wednesday, 09-18-2019

Strength Superset Bench Press 5×5 Bent over rows 5×8-10 Skill: KB Snatch Conditioning For Time Box Jump Over 24/20 1-10 Reps KB Snatch 10-1 WOD Notes For the strength classic push vs pull upper body strength. Partner up and share bars for both lifts. Today’s WOD is meant to be fast. Push the intensity. Interested […]

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Tuesday, 09-17-2019

Skill: Review HSPU and progressions 4 Rounds Max effort HSPU 100m Carry Conditioning. Teams of 2 AMRAP 20 500m Row 20 Pull ups 20 Ball Slams 20+/15+ 20 Deadlifts 135/95 20 Single Arm DB Push Press 35+/20+ * Add 10 Reps every Round WOD Notes: The skill portion is to practice HSPU effieciency. If you […]

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Monday, 09-16-2019

Barbell Warm up Strength Clean Complex Every 90 Sec. for 12 Minutes 1 Clean + 1 Hang Clean Conditioning 3 Rounds 200m Run 20 DB Step ups 35+/20+ 15 T2B WOD Notes The complex is intended to be unbroken. Increase the weight every 2-3 rounds. Focus on Quality. For today’s WOD the step ups are […]

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Saturday, 09-14-2019

Teams of 3 30 Burpee Buy in (Per Person @ same time) Murphy Loop Team Sled Push 2×45 / 1×45 75 Clean & Jerks L1 95/65 L2 135/95 75 Wall Balls 20/14 Murphy Loop Team Sled Push 2×45 / 1×45 75 Box Jump Overs 24/20 75 Pull-ups Murphy Loop Team Sled Push 2×45 / 1×45 […]

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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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