Primus Fitness – PrimusFit Weightlifting Bench Press 5 x 5 @ 80% WOD CrossFit Open 20.2 20 Minute AMRAP Rx version: 4 dumbbell thrusters (50/35) 6 toes-to-bars 24 double-unders Scaled version: 4 dumbbell thrusters (35/20) 6 hanging knee-raises 24 single-unders
PrimusFit – Wed, Feb 21 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Push Jerk 10 x 1 @ 80% WOD AMRAP 22 Teams of 2 Buy In – 600m Sled (45/25) then P1 – 200m Run P2 – 15 Wall Balls + 10 Push Up + Max Jump Rope Switch Together – 10 Burpees P1 – 200m SA Farmers
Spartan Lite – Wed, Feb 21 Read More »
Primus Fitness – PrimusFit WOD Teams of 2 (split reps, u-go-I-go) Round 1 Partner 1: 200m run Partner 2: max rep DB snatches -switch- Continue to combined 150 reps DB snatches Round 2 Partner 1: 250m row Partner 2: max rep ball slams (20/15) -switch- Continue to combined 150 reps ball slams Round 3 Partner
PrimusFit – Tue, Feb 20 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Power Cleans 10 x 1 @ 80% WOD 4 RFT 500m Row 10 Bent Over Row 10 Push Press 10 V Up
Spartan Lite – Mon, Feb 19 Read More »
Primus Fitness – PrimusFit Weightlifting Cleans Block/Box Cleans 10 x 1 @ 85%
PrimusFit – Mon, Feb 19 Read More »
Primus Fitness – PrimusFit Weightlifting Cleans Block/Box Cleans 10 x 1 @ 85% WOD 400 Meter Run 15 Unbroken Barbell Power Clean 30 Box Jump Over 15 Unbroken Barbell Power Clean 400 Meter Run 15 Unbroken Barbell Power Clean 30 Box Jump Over 15 Unbroken Barbell Power Clean 400 Meter Run Rx: 75/55 Rx+: 95/65
PrimusFit – Mon, Feb 19 Read More »
Primus Fitness – PrimusFit WOD Teams of 3 (u-go-I-go, split reps) Buy-in: Teams start behind line in gym. 3 burpee buy-in at each switch (including starter): 99 wall balls 1800m row Relays: 4 rounds each teammate 6 burpees 6 ball slams 1 squat clean (155/105) (135/95) 4 rounds each teammate 6 KB SDLHP (53/35) 6
PrimusFit – Sat, Feb 17 Read More »
Primus Fitness – PrimusFit WOD 4 Minute AMRAP 6 box jump overs 6 toes to bar 6 burpees 1 minute rest 4 Minute AMRAP 6 box jump overs 6 toes to bar 6 dumbbell devil deadlift 1 minute rest 4 Minute AMRAP 6 box jump overs 6 toes to bar 6 devil presses
PrimusFit – Fri, Feb 16 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Snatch Hang Power Snatch 5 x 3 @ 60% Power Snatch 3 x 1 @ 80% WOD 4 Minute AMRAP 6 Step Up 6 Leg Lift 6 Burpee 1 minute rest 4 Minute AMRAP 6 Box Jump 6 V Up 6 Dumbbell Devil Deadlift 1 minute rest
Spartan Lite – Fri, Feb 16 Read More »
Primus Fitness – PrimusFit Weightlifting Snatch Power Snatch 5 x 3 @ 70% Snatch 3 x 1 @ 80% WOD 4 Minute AMRAP 6 box jump overs 6 toes to bar 6 burpees 1 minute rest 4 Minute AMRAP 6 box jump overs 6 toes to bar 6 dumbbell devil deadlift 1 minute rest 4
PrimusFit – Fri, Feb 16 Read More »
