PrimalWOD For: 103015

PrimalWOD 

Friday’s Workout
Practice
Metcon (No Measure)
A) Skill Work
10 Minutes to work on your Air Squat
Focus on hip/heel loading

Rest 3 Min Then:
Metcon (Weight)
B) For quality load, working up across sets
2-2-2-2-2-2-2
Overhead squats

Increase Load every round, go for quality load, not just for load.
Time Cap x 14 Min.
Rest 5 Minutes then:
Metcon (Time)
C) AMRAP x10 Min. Of:
2 Push presses (90% of 1RM press)
3 Jerks
5 Strict pullups
10 Butterfly Abmat situps

PrimalWOD For: 102815

crossfit pistols kb primalfit

PrimalWOD

Wednesday’s Workout
Practice
Metcon (Weight)
A) For quality load, working up across sets
5 Sets
3 Below-knee hang squat cleans + 1 Press

5 Minutes Rest, Then:
Metcon (Time)
B) 3 Rounds For Quality and Time of:
15 Russian KB Swings 1.5/1 Pood
15 Gobblet Squats 1.5/1 Pood
15 KB Alt Pistols 1.5/1 Pood
15 KB SDHP 1.5/1 Pood
1000Mts Run

PrimalWOD For: 102715

barbell PrimalFit® CrossFit Metepec

PrimalWOD 

Tuesday’s Workout
Competition
Metcon (Time)
A) 5 Rounds for Time of:
9 SDLHP 95/65
9 Push Jerks 95/65

Time Cap x 10 Min.
Rest 5 Minutes, Then:
Metcon (Time)
B) 5 Rounds for Time of:
7 Power Clean 115/75
7 OHS 115/75

Time Cap x 10 Min.
Rest 5 Minutes, Then:
Metcon (Time)
C) 5 Rounds for Time of:
5 Deadlifts 315/205
5 Ring Dips

Time Cap x 10 Min.

PrimalWOD For: 102615

HyperFit USA and PrimalFit

PrimalWOD

Monday’s Workout
Practice
Metcon (Weight)
A) For quality load, working up across sets
10-10-10
Back squats

Time Cap x 10 Min.
Rest 5 Min, Then:
Metcon (AMRAP – Reps)
B) 1min max reps
Burpees to target (touch the pull up bars or the yellow bars)

Rest 3 Min, Then:
Metcon (Time)
C) 2 Rounds For Time of:
800m Run
2min Rest
40 Air squats
1min Rest
20 Pushups
:30 Sec Rest

PrimalWOD For: 102315

3-pos-clean-PrimalFit

PrimalWOD

Friday’s Workout
Practice
Metcon (Weight)
A) For quality load, working up across sets
5 Sets
3 Position squat clean (high to low)

5 Min Time Cap
Rest 3 Minutes, Then:
Metcon (No Measure)
B) Pushup Parade
Focus on shoulder loading
10 Min time cap.

Rest 5 Minutes, Then:
Metcon (Time)
C) 3 Rounds For Time:
400m Run
20 Russian KB Swings  2/1.5 Poods

3 Min Time Cap each round

PrimalWOD For: 102215

benchprmarch PRIMALFIT

PrimalWOD

Thursday’s Workout
Competition
Metcon (Weight)
A) In 20 min establish
1RM Bench press
Metcon (AMRAP – Reps)
B) 3min max reps of:
DU’s

Rest 3 Minutes, Then:
Metcon (AMRAP – Reps)
C) 3min max reps of:
Bench Press @ 60% of your 1RM