The original CrossFit in Jordan

WOD

June 18, 2018

June 18, 2018

Monday GROUP 1 'The Ghost' 6 rounds, 1 minute each, of: Row, calories Single unders Burpees Rest 1-minute // GROUP 2 'The Ghost' 6 ro

June 17, 2018

June 17, 2018

Sunday GROUP 1 A1. Back squat; 12-10-8-6 reps, building to a heavy finale A2. Ghd hip extensions; 15 reps after ODD rounds of back squat only A3

June 16, 2018

June 16, 2018

Saturday GROUP 1 A1. Bench press; 10-10-8-8 reps A2. Meadows row; 10 reps each arm x 4 sets + B. 4 rounds of: 3-minutes On / 1-minute Off 8 H

June 14, 2018

June 14, 2018

Thursday GROUP 1 A1. Romanian deadlift; 10 reps x 6 rounds; Load at 33% back squat 1-rep max A2. Side plank; 20-30 seconds each side after ODD ro

June 13, 2018

June 13, 2018

Wednesday GROUP 1 A. Hang power snatch; 5-3-3-2-2-2-1-1-1-1 reps, Open light and build to a technical maximum on the day + B. 3 rounds, for time,

June 12, 2018

June 12, 2018

Tuesday GROUP 1 A1. Incline barbell bench press; 8-10 reps x 6 rounds; Maintain 45-55% of flat bench press 1-rep throughout A2. Yates row; 10 rep

June 11, 2018

June 11, 2018

Monday GROUP 1 A1. Hang power clean; 5-5-5-5-5 reps, working at a technical load throughout A2. Perform 5 box jumps, medium height, after each se

June 10, 2018

June 10, 2018

Sunday GROUP 1 Scaled "Wittman" 7 rounds of: 15 Russian KB swings, 45/26lbs 15 Hang power cleans, 75/45lbs 15 Box step-ups, 24/20-inches Ti

June 9, 2018

June 9, 2018

Saturday GROUP 1 A1. Close-grip bench press; 4-5 reps x 5 sets, building to a heavy finale A2. Band-assisted strict pull-ups; 6-10 unbroken reps

June 7, 2018

June 7, 2018

Thursday GROUP 1 A. Power snatch Power snatch 3 reps EMOM x 3 sets @ Light, Power snatch 2 reps EMOM x 3 sets @ Light-moderate, Power snatch 1

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