PRIMUS CrossFit Orlando

Tagged: “WOD”

Thursday, 03-21-2019

Strength:  EMOM 10 Even – 50M Sled Push 4×45, 3X45 Odd – Power Clean 5,4,3,2,1 (Increase weight, decrease reps) Conditioning: AMRAP 15 5 Toes to bar 10 Burpees 15 Wall balls 20/14 100M Run WOD Tips:  Today’s EMOM will be a challenge to the legs. Don’t expect PRs in the power clean minute, just work […]

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Wednesday, 03-20-2019

Strength: Sumo Deadlifts 5@50%, 5@60%, 5@70%, 3@80%, 3@85@ Conditioning: 5 Rounds for Time: 5 Power Snatch (115/75) Or 10 Dumbbell Snatch (40+/ 30+) 30 Double Unders 5 Pull-ups WOD Tips:  Today’s strength session focuses on the seldom used Sumo Deadlift. Give it a try, you might just like it. Work off of 90% of your […]

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Tuesday, 03-19-2019

Group Warm-up 400M Run, PVC Shoulder Mobility + Leg Hip Mobility Conditioning Partner AMRAP 8, 2 Minute Rest, AMRAP 8 250M Row 8 Box Jumps Overs 24/20 8 Dumbbell Thrusters 35+/25+ Cash Out Core Work – 10 Hollow Rock, 10 V-Ups, 10 Sit-ups X 3 Rounds WOD Tip: Today’s partner workout is a follow the […]

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Saturday, 03-16-2019

Conditioning. Teams of Four Buy in: 2k Row 1K Equipment Carry around Loop Barbell 95/65  RX+ 135/95 KB  53/35   RX+ 70/53 1st corner 120 Russian KB Swings 120 Push Ups 2nd corner 120 S2OH 120 Air Squats 3rd corner 120 Goblet Squats 120 Sit Ups 4th corner 120 Hang Cleans 120 Lunges Cash Out:  400m […]

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Thursday, 03-14-2019

Warm-up snatches for 10 minutes to about 75% of 1RM. Skills EMOM – 12’ (3 sets of the following) 1. 1 rep snatch @ 75-80% 2. 30 double unders 3. Athlete’s choice movement and rep count 4. 2 rope climbs Partner conditioning WOD 2 rounds of the following. Split reps, U-go-I-go: 400m sled push with […]

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Wednesday, 03-13-2019

Strength: Bench or shoulder press 5-5-3-3-2-2-2-2 Heavy doubles at 85% of 1RM 15’ of clean & jerk warm-up, building weight. These can be either full or power cleans and push or split jerks. Conditioning. 4 sets – Every 3 minutes: 100m row 10 wall balls (20/15) 3 Clean & Jerks @ 70-75% Rest for remainder […]

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Tuesday, 03-12-2019

12’ HIIT warmup – 40” on/20” off High knees Mountain climbers Air squats Alternating push-ups with slammer ball Reverse burpees Ball slams Sit-ups with slammer ball Burpees Russian twists Plank hold Flutter kicks Lateral box step-overs Conditioning. AMRAP 22′ Partner WOD. U-go-I-go. 100m bear crawl both partners 100 KB swings (72/53) (53/35) 80 Partner ball […]

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