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.
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 […]
Warm Up Conditioning: Open 20.5 For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots (14/10) Time cap: 20 min. RX: Substitute muscles-ups, wall balls (20/14) Open Gym: Work on any skill or strength Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.
Group Warm up Conditioning 4 Rounds 50m Sled Push (Back Alley) 40 Hammer Strikes 30 Air Squats 20 DB Snatch 35+/25+ 2 Rope Climbs Low Crawl width of gym (army crawl) RTG = Weight Vest Cash Out: Foam Roll WOD Notes: Tactical Thursday Training. If its nice out you can do the majority outside. The […]
Split Jerk Review and Practice Strength: Split Jerks, 5×2 Conditioning: 5 Rounds 2 Min. on / 1 in off 250m Row 12 KB Swings 53/35 Max Double Unders *Score Total number of Double Unders WOD Notes: For today’s strength session work up to a heavy double. Focus on your dip drive. popping the bar off […]
Group Warm up Conditioning: Teams of 2, Split Reps 3 Rounds 40 Wall Balls 20/14 30 Pull ups 20 Power Snatches 115/80 42-30-18 Box Jumps 24/20 S2OH 115/80 Partner Sit Up Med Ball Toss Cash Out: 400m Group Walk WOD Notes: Today’s workout is a team of two. Finish part A before moving to Part […]
Barbell Warm up Strength: Clean Complex Every 90 Seconds for 8 Rounds 1 Power Clean + 1 Squat Clean + 1 Front Squat Conditioning: For Time 600m Run 15 Hang Clean 60-70% 9 Burpee Over Bar 400m Run 12 Hang Clean 9 Burpee Over Bar 200m Run 9 Hang Clean 9 Burpee Over Bar WOD […]