PrimalWOD For:083115

PrimalFit Maraton CDMX CrossFit

PrimalWOD

Monday’s Wokout
Fun
Metcon (Time)
For total time, no rest between rounds.
3 Rounds:
5 Jerks 135/95
7 Pullups
9 Jumping lunges (Each Leg)

No Rest, Then:

2 Rounds:
8 Front squats 135/95
10 Power cleans 135/95
12 V-ups

No Rest, Then:

1 Rounds:
400m Run
50 Double unders
50 Med ball situps 20/14

Time Cap x 30 Minutes

PrimalFit For: 082715

clean-and-jerk-PrimalFit®

PrimalFit

Thursday’s Workout
Test
Metcon (AMRAP – Reps)
For reps:
1min Power cleans 135/95
1min Jerks 135/95
2min Power cleans 135/95
2min Jerks 135/95
3min Power cleans 135/95
3min Jerks 135/95

Rest the same time that you Work
Score adding all the reps

PrimalWOD For: 082615

PrimalFit® Since 2009 Murph The Wildcat CrossFit Metepec

PrimalWOD

Wednesday’s Workout
Test Week
Metcon (Time)
For Time
50 Cal. Row
50 Burpees
50 Box jumps with step down 24/20
50 Wallballs 20/14
50 Toes to bar
50 Wallballs 20/14
50 Box jumps with step down 24/20
50 Burpees
50 Cal. Row

40 min Time Cap

PrimalWOD For: 082115

Parker Lucas CrossFit PrimalFit

PrimalWOD

Friday’s Workout
Recovery: Practice
Metcon (Weight)
A) 3 Position squat snatch (low to high)
60%
65%
70%
75%
80%

3 Reps of 3 Position Squat Snatch.
Score Weight of the 80% reps
Metcon (AMRAP – Reps)
B) 5 Rounds For Quality Of:
(20 Sec. On :40 Sec. Off)
Box jumps with step down 20/24
Bar muscle ups
Double unders
Deadlifts (40%)

Score all the reps.

PrimalWOD For: 081915

HollowRocksPrimalfit

PrimalWOD

Wednesday’s Workout
Recovery Practice
Metcon (AMRAP – Reps)
A) Toes to bar skill practice

10 Min Skill Practice.
Goal is 38 unbroken T2B
Metcon (No Measure)
B) EMOM x 30 Min.
1st Min: Hollow Rock x10 Reps.
2nd Min: Thrusters x 8 Reps. @40%
3rd Min: V-Ups x10 Reps.
4th Min: Kipping C2B pullups x8 Reps.
5th Min: Ab Mat Situps x10 Reps.
6th Min: Burpees x8 Reps.

Cash Out 200 Mts Run for each Not Finished Round