CrossFit Firebase Orlando

Tagged: “Strength”

Friday, 01-19-2018

Group Warm-ups. 3 Rounds. 10 Alternating 1 Legged KB Deadlifts + 5 Good Mornings + 5 Romanian Deadlifts Strength. 5-3-1 Deadlift 5-5-5-5-5+ 50%-60%-65%-75%-85% Conditioning. For Time: 3 Rounds 400M Run 12 Pull-ups 6 Power Cleans RX – Rd1 70% – Rd2 80% – Rd3 85% of 1RPM RTG – Chest 2 Bar 15 Minute Cap […]

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Wednesday, 01-17-2018

Strength. 5-3-1 Press 5-5-5-5-5+ 50%-60%-65%-75%-85% Group Warm-up together Band I,W,T,Ys Barbell Warm-up For Time 10,9,8,…1 Power snatch 20 Double Unders L1 75/55 L2 95/65 RTG Double-Unders unbroken Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Monday, 01-15-2018

Strength Group Warm-up 3 Rounds (6 Minutes) Minute 1 30 seconds Max Quality Wall Balls Rest 30Seconds,  Minute 2 30 Seconds Russian Swings rest 30 seconds 5-3-1 Squat 5-5-5-5-5+ 50%-60%-65%-75%-85% Conditioning Tres Sprint 3 Rounds 2 minute rest in between each round, 3 Minute cap on each round Score = fastest Round 30 Wall Balls […]

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Friday, 01-12-2018

Barbell Warm-up Strength: Clean and Jerk 3-3-2-2-1-1 Conditioning. 3 Rounds For time 1 Deadlift 2 Rope Climbs 3 Squat Cleans 4 HSPU L1 225/135, 135/95 L2 275/185, 155/105 L3 315/225, 185/120 Cash Out. 3×10 DB Bench Press Bent Over Rows Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to […]

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Wednesday, 01-10-2018

Strength. OHS 3-3-2-2-1-1 Conditioning. AMRAP 7 24 Double Unders 12 DB Snatch 35+/25+ 6 Box Jumps 24/20 Cash Out 3 Rounds 100m Farmers Carry Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Monday 01/08/2018

Strength: Power Snatch 3-3-2-2-1-1 Warm-up 2 Rounds 10 Wall Balls 5 T2B Run Murphy Loop Conditioning For Time 50 Wall Balls 20/14 25 T2B 400m Run Cash Out 400m Group walk Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Wednesday, 1-3-2018

Warm Up — Shoulder Mobility and Warm Up Strength — 1 RM Push / Bench Press Conditioning — 3 Rounds for Time 250m Row 21 Dumbbell Thruster @ 30+ / 20+ 15 C2B Pull Ups 9 Burpee Box Jump Over Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to […]

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