Workout of the Day
Friday, 9-18-2020
Weightlifting: Deadlift Using 90% of 1RM for lifts again. Set 1 – 5 x 60% Set 2 – 5 x 70% Set 3 – 5 x 80% Snatches – 3 singles @ 55% Metcon: Primus 2 Minute Drill 5 Min Max Cal Row 1 min Rest 5 Rounds KB – 70/53 2:00 Work 0:30 Rest […]
Hawt Fire, 9-17-2020
LOW🔥 12′ EMOM 10 Heavy wall balls (25/20 or more) 100m run 10 light DB presses + 20 mountain climbers 3 rope pulls or 1 rope climb MEDIUM🔥🔥 Buy-in: 50 situps 7 rounds of 100m sled sprint (1/0 plates) 12 dumbbell push presses (or 6 HSPU) 12 Russian twist w/weight 15″rest HIGH🔥🔥🔥 3 sets / […]
Wednesday, 8-16-2020
Weightlifting: Press Use 90% of your 1RM as the basis for your percentages as before. Set 1 – 5 @ 60% Set 2 – 5 @ 70% Set 3 – 5 @ 80% Jerk 3 Singles @ 55% focus on technique WOD: 4MOM One full round every: 4 min for 5 rounds: 14/12 Calorie Row […]
Tuesday, 9-15-2020
Metcon Teams of 2 (Each teammate all reps) Buy-in 44 push-ups, Then 4 Rounds 400M run 4 Front Squats 4 Burpees 4 Thrusters 4 Burpees 4 Push Press 4 Burpees 4 Power Cleans 4 Burpees Buy Out 44 Air Squats Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to […]
Spartan Lite, 9-14-2020
Weightlifting: 5 rounds 5 back squats 5 DB lateral raises Metcon: 4 rounds 200m run 12 KB swings 12 Sit ups 12 DB snatches 12 Box Step ups/box jumps Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.
Monday, 9-14-2020
Weightlifting: Squats Use 90% of 1RM for weights Set 1 – 5 @ 60% Set 2 – 5 @ 70% Set 3 – 5 @ 80% Cleans 3 x 1 @ 55% Metcon: 14 min AMRAP Buy in: 100 DUBs (2:1) Then 8 S2OH 16 Single leg V-ups 8 Hang Power Snatch 16 Box jumps […]
Saturday Slam, 9-12-2020
Teams of 3; 10,000/8000 lbs cleans (any way) volume total buy-in Carry 1 loaded bar around the loop Unload 1 bar on the sled push around loop Tire flip the Murphy building 5000/3000 LBS Ground to overhead cash-out Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.