PRIMUS CrossFit Orlando

WOD/Blog

Wednesday, 11-19-2019

Barbell Warm Up Strength: Snatch Week 1 50×3, 60×3, 70×3, 75×3, 80×3 Conditioning: Death By 10m Sprint 15 Min. Cap * Each Minute you will add 10m’s until you get caught by the clock. The 10m will be set up in the gym. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? […]

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Tuesday, 11-18-2019

Warm Up Conditioning : Teams of 2, Split Reps 8 Rounds 4 Deadlifts 275/185 8 HSPU 12 T2B 16 Hang DB Snatch 35+/20+ 20 Air Squats Then… 50 Burpee Box Jumps Overs 24/20 40 Min Cap Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Monday, 11-18-2019

Barbell Warm up Strength: Cleans Week 1, 50×3, 60×3, 70×3, 75×3, 80×3, Conditioning: 2 Rounds 1,000m Row 100m Farmer Carry (53/35), (70/53) 10 Front Rack Lunges (95/65), (135/95) Rest 4 Min. Between Rounds Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Saturday, 11-16-2019

Saturday Team WOD is built for speed 35 min: Teams of 3 Buy in 400M Sled Push (leave sled @800 M turnaround point) 70lb added Run back to Gym 30 Synchronous burpees Run back to sled and return sled push to gym Then…..AMRAP 25 synchronous sit ups 75 dumbbell snatch (must alternate sides) 75 American […]

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Friday, 11-15-2019

Warm up: 12 min EMOM 4 sets of the following a) 13/10 cal row b) 8 hollow push ups c) Max effort bar hangs Conditioning: 8 rounds of 50 meter sprint 5 squat box jumps 5 lunges 5 rotational wall ball slams(switch sides each rd) Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit […]

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Thursday, 11-14-2019

Warm up: Practice Turkish Get Ups Skills:5 min handstand progression practice Conditioning: 3 rounds 600m row 8 Thrusters 8 Burpees Over Bar Cash out: Stretches Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Wednesday, 11-13-19

Warm-up 800 M Single File Drift Sprints Form Focus: Medicine Ball Clean x25 Overhead Ball Slams x25 WOD 30 Hang Snatch + 10 Sit ups 20 Snatch + 20 V-ups 10 Overhead Squat + 30 T2B Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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