PRIMUS CrossFit Orlando

Wednesday, 07-24-2019

Barbell Warm up

Strength: Bear Complex
20 MIn. To establish a heavy complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Conditioning. EMOM 16
1. 10 DB Alt. Snatch 35+/20+
2. 12 weighted Step ups
3. 6 HSPU
4. 30 Sec. Plank Hold

WOD Notes: For the strength work up to your heaviest unbroken complex. You can string the movements together. For today’s wod use the same DB for the snatch and step ups. Advance athletes can do strict or deficit HSPU

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