PRIMUS Fitness

Archive for April, 2021

Friday, 4-30-2021

Weightlifting: Snatch Complex – Power Snatch into Snatch into Hang Power Snatch into Hang Snatch WOD AMRAP 16′ 15 thrusters 75/55 95/65 10 Pull Ups 400m run Cash Out 3x100m KB Farmer Carry Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Hawt Fire, 4-29-2021

LOW 10′ EMOM Odds – 2 power cleans or 1 squat clean (medium weight) Evens – 50m sandbag or plate run + 5 Russian KB swings MEDIUM 10 rounds of 100m run 8 push-ups 8 floor wipers (115/85) 90″ rest Then 5 rounds of 8 American KB swings (53/35) 8 ball slams (20/15) Notes: Great […]

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Wednesday, 4-28-2021

Weightlifting: Jerks WOD “Sweet Caroline” 3 Rounds for Time 30/25 Cal Row 25 Box Jumps 20 Burpees 1:30 plank * Five hand release push-ups every time you break plank. No push-ups if you go unbroken. * Rest 1:00 between rounds 25 min Cap Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? […]

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Tuesday, 4-27-2021

Warm-up 6 Min EMOM Even: 100m run Min 1 10 wall Balls + 10 push ups Min 3 10 light DB Snatches +10 lunges Min 5 10 light DB Push press +10 air squats Metcon: Teams of 2 0 – 8 Minutes Partner 1 – 200M Run Partner 2 – Max Wall Balls 20/14 * […]

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Monday, 4-26-2021

Weightlifting: Cleans EMOM 18 Even: Starts at Min 0
 3 Power Cleans 135/95 115/80 95/65
 3 Front Squats 
3 Push Jerks Odd: Starts at Min 1 Max sit ups/Max Russian twists (alternate minutes) *score is total # of Abs Cash Out Mobility (static stretching/abs/yoga poses/foam roll/lacrosse ball) Interested in learning more about PRIMUS CrossFit, Orlando’s […]

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Saturday, 4-24-2021

Teams of 4 Buy-in: 25 team sit-ups (full team) 25 burpees each (full team) 1000m sled push (2/1) + barbell carry (95/65) Stop at field – 100m back rack walking lunges (u-go-I-go) Stop at 800m mark – 100 front squats (95/65) (u-go-I-go) End of alley – 100 bentover rows (95/65) (u-go-I-go) Back at gym – […]

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Friday, 4-23-2021

Weightlifting: Snatch Metcon “The Joker” 1-2-3-4-5-6-7-8-9-10 Toes to bar 10-9-8-7-6-5-4-3-2-1 Deadlifts (135/95) Cash-out: 400m sled push (3/2) Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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