PRIMUS Fitness

Archive for August, 2021

Wednesday, 9-1-2021

Weightlifting: Press WOD 15 minute AMRAP: -3 Man makers (30/20) – 30 Russian twist (20/15) -6 Man makers -30 v-ups -9 Man makers -30 Hollow rocks -12 Man makers -100m run 2 min rest after 15 minute AMRAP then: 3 rounds of 30 on 30 off – Plank hold 3 rounds of 30 on 30 […]

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Tuesday, 8-31-2021

Weightlifting 11 minute EMOM: Go up in weight after each minute 1. 3 Hang cleans 2. 2 Hang Cleans 3. 1 Hang clean 4. Rest (Grab more weight for power cleans) 5. 3 Power cleans 6. 2 Power cleans 7. 1 Power Clean 8. Rest( Grab more weight for squat cleans) 9. 1 Squat clean […]

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Monday, 8-30-2021

Weightlifting: Squats WOD 4 rounds: -10 overhead squats (95/65) -5 Wall walks -200m run Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Saturday, 8-28-2021

Metcon – Teams of 4-split reps 2 people split 1200m row 2 people 1000M Run 200M team tire flip 2 people working 120 Wall Balls@20/14 80 Pull-ups 2 people split 1000m row 2 people 600M Run 2 people working 120 Military Sit Ups 80 P Cleans @135/95 200m team tire flip 2 people working 120 […]

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Friday, 8-27-2021

Weightlifting: Deadlift Skill 12 Min Skills EMOM Min 1: 5-6 weighted dips (box, bar, ring) Min 2: 10 Single arm dumbbell overhead lunges Min 3: 20 sec handstand hold or 8 HSPU Notes: Add weight to dips with a plate or dumbbell to increase dip strength. Metcon 3 rounds for time 50m single arm dumbbell […]

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Hawt Fire, 8-26-2021

LOW🔥 6′ EMOM 1-2 squat clean reps (increase weight) per minute After EMOM, do 3 x 50m sled push for quality (2/1 plates) MEDIUM🔥🔥 4 rounds of the following: 200m sandbag carry 30 hammer strikes 30m bear crawl (cone and back inside gym) 30 russian twists w/weight (20/15) 30″ plank holds HIGH🔥🔥🔥 3 rounds / […]

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Wednesdqy, 8-25-2021

Weightlifting: Press 14 Min lifting practice – Snatches Work up to a heavy 1 rep WOD – 14 Min Time cap 21-15-9 Snatches (95/65) Box jumps Sit-ups Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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