The original CrossFit in Jordan

April 2, 2018

April 2, 2018

Monday GROUP 1 A. Every 3 minutes x 5 rounds 8 Seated DB OH press 10 Anchored sit-ups 12 Ring rows B. For time, 21-15-9 of: DB power cleans

April 1, 2018

April 1, 2018

Sunday Group 1 A. Hang squat clean; 3 reps every other minute x 6 sets; Open light and progressively build weight to challenge technique B. For

March 31, 2018

March 31, 2018

Saturday Group 1 A. Push press; 6-8 reps x 2 sets, then 4-6 reps x 2 sets; Open with 63% and build 7% per round B. 3 sets Work 4 minutes / Res

March 29, 2018

March 29, 2018

Thursday Group 1 A. Power snatch; 2 reps every 90 seconds x 10 sets; Maintain light & technical loads to work technique B1. SA DB rows; 12-

March 28, 2018

March 28, 2018

Wednesday Group 1 A. Bench press; 5 reps every 3 minutes x 5 sets; Open with 70% and work to a heavy finale B. Teams of 2 12 rounds 20 Double

March 27, 2018

March 27, 2018

Tuesday Group 1, 2, and 3 A. Power clean & split jerk; 1-3 reps EMOM x 15 sets; Very light loads to work detailed technique today B. 20 min

March 26, 2018

March 26, 2018

Monday Group 1 A. Back squat; 6-8 reps x 2 sets, then 4-6 reps x 2 sets; Open with 63% and build 7% per round B. 'Partner Helen' 4 rounds Run

March 25, 2018

March 25, 2018

Sunday Group 1 A. 1 Power clean / 1 Paused front squat / Drop bar / 1 Squat clean; Rest 1-2 minutes x 10 sets; Build load progressively to challen

March 24, 2018

March 24, 2018

Saturday Group 1, 2, and 3 CrossFit Open 18.5  

March 23, 2018

March 23, 2018

Friday CrossFit Open 18.5

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