The original CrossFit in Jordan

WOD

Accessory work 4/23 – 4/29

April 23, 2018

Aerobic Accessory for 4/23 - 4/29 Row 500 meters Rest 2 minutes x6 Rest 6 minutes x2 Hold +3 seconds slower than 2km row PR pace; For example,

April 26, 2018

April 26, 2018

Thursday GROUP 1 A1. DB hip thrusts; 15-25 reps x 3 sets; Rest 20 seconds A2. Back squat; 12,10,8 reps; Rest 20 seconds A3. Side forearm plank;

April 25, 2018

April 25, 2018

Wednesday GROUP 1 A. Every 3 minutes x 5 rounds 8 Seated DB OH press 16 Ring rows 24 Anchored sit-ups + B. 8 minute AMRAP 3,3,3,6,6,6,9..etc

April 24, 2018

April 24, 2018

Tuesday GROUP 1, 2, 3 A. EMOM x 4 rounds Min 1 - 3 Hang power cleans, light & technical Min 2 - 6 Seated box jumps Min 3 - 3 Hang power cle

Accessory work April 2018

April 23, 2018

Aerobic Accessory  Row 500 meters Rest 2 minutes x7 Rest 6 minutes x2 Hold +3 seconds slower than 2km row PR pace; For example, if your 2km a

April 23, 2018

Monday GROUP 1 A. 3-position power snatch; One complex every 2 minutes x 6 sets; Start light and build if technique is good + B. 3 rounds of: R

April 22, 2018

April 22, 2018

Sunday GROUP 1 A1. Close-grip bench; 8-10 reps x 2, then 6-8 reps x 2; Rest 1 minute A2. Single-arm DB rows; 10-12 reps each x 4; Rest 1 minute

April 21, 2018

April 21, 2018

Saturday GROUP 1 A1. DB RFESS; 4-6 reps each x 4 sets; Rest 1 minute A2. Russian twists; 25 reps after ODD sets of RFESS only; Rest 1 minute A3.

April 19, 2018

April 19, 2018

Thursday GROUP 1 A. Every 3 minutes x 5 rounds 9 Seated DB OH press 12 Anchored sit-ups 15 Ring rows + B. Partner workout 100 Double unders

April 18, 2018

April 18, 2018

Wednesday GROUP 1 A1. DB hip thrusts; 15-20 reps x 3 sets; Rest 20 seconds A2. Back squat; 10,8,6 reps; Rest 20 seconds A3. Forearm plank; 40-

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