The original CrossFit in Jordan

WOD

October 17, 2018

October 16, 2018

Wednesday GROUP 1 A. Hang Power Snatch 3 reps every 2:00 x 8 rounds x Ramp from very-light to a moderate weight; Superset with up to 10 ring rows

October 16, 2018

October 15, 2018

Tuesday GROUP 1 A1. Single-arm DB row; 10 reps each arm x 3 rounds x Rest 0:30 A2. DB split stance RDL; 8 8 reps each leg x 3 rounds x Rest 0:30

October 15, 2018

October 14, 2018

Monday GROUP 1 A. Back Rack Reverse Lunges In 5 sets build to a 6-rep set using 75% of body weight as the load - Alternating Legs B. Each For

October 14, 2018

Sunday GROUP 1 A1. Bench Press; 6-8 reps every 3:00 x 4 rounds x Target the range of 60-70% throughout A2. Pull-ups; Up to 10 reps unbroken x 4 r

October 13, 2018

Saturday GROUP 1 A. Sumo Deadlift 10-9-8-7-6-5-4-3-2-1 reps (i.e. 10 sets); Start very, very light and build with modesty - Effectively no rest b

October 11, 2018

October 10, 2018

Thursday GROUP 1 A. Strict Press Set 1 | 10 reps at 55/35lbs Set 2 | 8 reps at 65/40lbs Set 3 | 6 reps at 75/45lbs *Superset with 12 incline r

October 10, 2018

October 9, 2018

Wednesday GROUP 1 A. Back Squat 5-3-3-2-2-2-1-1-1-1 reps; Start with 40% and build 5% each round - Effectively your rest is a weight change +0:30

October 9, 2018

October 8, 2018

Tuesday GROUP 1 A. Every 2:00 x 5 rounds 4 Deadlifts 3 Hang power cleans 2 Front squats 1 Hang squat clean *Just the barbell, if not a bit mo

October 8, 2018

October 7, 2018

Monday GROUP 1 A. Every 3:00 x 6 rounds of: 5 Snatch deadlifts 5 Hang snatch high pulls 5 Hang power snatch 5 Power snatch balance *Just the

October 7, 2018

October 6, 2018

Sunday GROUP 1 A. On the minute x 5 rounds 1st | 16 Rower knee tucks 2nd | 8 Paused goblet squats, Up to 53/35lbs 3rd | Easy bike pedal (mo

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