PRIMUS Fitness

Tagged: “WOD”

Wednesday, 01-20-2016

Strength Wendler Week 3 Bench or Strict Press w/ Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X5 Weighted Lunges (increase weight from previous week) Technique/Conditioning Barbell Warm-up EMOM 15 1 Power Clean, 1 Squat Clean, 1 Front Squat, 1 Jerk (increase weight every 2 rounds) Core Cash-out 3:00 accumulation weighted planks Interested in […]

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Monday, 01-18-2016

Strength. Wendler Week 3 Front or Back Squat w/ Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X7 Pull-ups or 5X12 Ring Rows Conditioning. Barbell Warm-up 21-15-9 Hang Power Clean Knee to Elbow 50 Double Unders between each round (2:1) 20 minute cap L1 115/80 L2 135/95 L3 155/125 Interested in learning more about […]

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Friday, 12-4-2015

Strength Deadlifts 5×60%, 5×70%, 5×75%, 5×80%,5×85%, AMRAP 80% WOD Triple 7 17 Minute AMRAP 7 Power cleans (155/ 115) 7 Toes to bar 7 Wall balls (20/14) Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Thursday, 12-3-2015

Skill Pistols WOD 15 Minute AMRAP 5 Handstand Push-ups 10 Pull-ups 15 Pistols (alternating Legs) Cash-out Tabata Core Hollow Rocks, Flutter Kicks, Sit-ups, Bicycles Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Wednesday, 12-2-2015

Strength Bench Press or Press 5×50%, 5×60%%, 5×70%, 5×80%, 5×85% 00:30 – 00:50, WOD 6 rounds for time: 10 Ball Slam Thrusters (20/15) shuttle run 10 Broad Jump Burpees Cash out 3×5 Weighted Pull-ups Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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