The original CrossFit in Jordan

March 23, 2018

March 23, 2018

Friday CrossFit Open 18.5

March 22, 2018

March 22, 2018

Thursday 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. Work 2 minuts / Rest 2 minut

March 21, 2018

March 21, 2018

Wednesday Group 1 A. Snatch-grip deadlift; 4 reps x 4 sets; Load in range of 75-85% power snatch maximum; Rest 1 minute B. 20 minute AMRAP Run

March 20, 2018

March 20, 2018

Tuesday Group 1, 2, 3 Every 8 minutes x 4 sets 15 Wall ball shots 15 SDLHP 75/55lbs 15 Box jumps 24/20" 15 Push pres 75/55lbs 15 Row calories

March 19, 2018

March 19, 2018

Monday Group 1 A. 1 Strict press / 3 Push press / 5 Power jerk; Rest 3 minutes x 4 sets; Open with 70% strict press and build B. Teams of 3 25

March 18, 2018

March 18, 2018

Sunday Group 1 A. 1 Power clean / 1 Paused front squat / 1 Hang squat clean; Rest 1-2 minutes x 10 sets; Build load progressively to challenge tec

17 March 2018

March 17, 2018

Saturday OPEN 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft

March 15, 2018

March 15, 2018

Thursday Group 1 A. Bench press; 6-8 reps x 2 sets, then 4-6 reps x 2 sets; Open with 63% and build 7% per round; Rest 2 minutes B. 10 minute A

March 14, 2018

March 14, 2018

Wednesday Group 1 A. 3 rounds 3 minute AMRAP hang DB squats cleans 35/20lbs 2 minute AMRAP lateral burpees over dumbbells 1 minute AMRAP double u

March 13, 2018

March 13, 2018

Tuesday Group 1,2, 3 For time Run 400 meters 27 Wall ball shots 9 Kettlebell swings Run 400 meters 21 Wall ball shots 15 Kettlebell swings

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