PRIMUS CrossFit Orlando

Tagged: “WOD”

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 […]

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Tuesday, 10-29-2019

Warm Up. 3 Rounds for Quality 100m Jog Pull Up Progression Air Squat Progression Shoulder Mobility Conditioning. For Time. Teams of Two 1000m Row (Split) 5 Rounds (Each) 100m Run 5 Pull Ups 10 Push Ups 15 Air Squats 1000m Row (Split) 5 Rounds (Each) 100m Run 5 Muscle Ups 10 HSPU 15 Box Jumps […]

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Monday, 10-28-2019

Strength 30 Minutes to Establish 1 Rep Max, Front or Back Squat Conditioning EMOM 10 ODD 2 Hang Power Cleans @ 80% 25 Double Under EVEN 5 Deadlifts (Same Weight as Cleans) 10 Lateral Burpee Over Bar Cash Out 100 Abs WOD Notes Today, we start our max-out week with squats. Be sure to get […]

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Saturday, 10-26-2019

Teams of 3 10 Minutes to Establish Total Weight Squat Clean Rest 5 Minutes, Setup 1500M Row, 1000M Run (Two Teammates Row, One Teammate Runs) Then, Relay Style 4 Rounds 5 Push Jerks 95/65 or 135/95 5 Box Jumps 24/20 5 Toe 2 Bars 1000M Row, 800M Run (Two Teammates Row, One Teammate Runs) Then, […]

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Friday, 10-25-2019

Strength: Deload Deadlifts 50×5, 55×4, 60×3, 65×2, 70×1, 75×1, 80×1, Deficit 60 2×5 Conditioning. Open 20.3 For time: RX 21 deadlifts, 225 lb./155 lb. 21 handstand push-ups 15 deadlifts, 225 lb./155 lb. 15 handstand push-ups 9 deadlifts, 225 lb./155 lb. 9 handstand push-ups 21 deadlifts, 315 lb./205 lb. 50-ft. handstand walk 15 deadlifts, 315 lb./205 […]

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Thursday, 10-24-2019

Warm up Conditioning. For Time 1K Row 80 Double Unders 60 Hammer Strikes 40 Sandbag Step ups 20 Pull Ups 40 Sandbag Step ups 60 Hammer Strikes 80 Double Unders 1K Row RTG = Vest Wod Notes: Today‚Äôs wod is a chipper ladder. Pick a pace that keeps you moving through the movements. Push it […]

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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 […]

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