The original CrossFit in Jordan

May 26, 2018

May 26, 2018

Saturday GROUP 1 A. Split jerk; 2 reps E90 x 9 rounds; Wave load light / med / hard for three cycles with your weight choices, progressively heavi

May 24, 2018

May 24, 2018

Thursday GROUP 1 A. "Feel The Berm' 4 rounds of: Run 600 meters 20 Burpee box step-ups Cap 25 minutes + B. Russian KB swings; 2 sets attempt

May 23, 2018

May 23, 2018

Wednesday GROUP 1 A. Strict press; 5,5,5 B. Push press; 5,5,5 C. Power jerk; 5,5,5 + D "Angie" 100 Banded Pull-ups 100 Bench push-ups 100 A

May 22, 2018

May 22, 2018

Tuesday GROUP 1, 2, 3 "White" 5 rounds 3 Rope Climbs 10 Toes to bar 21 Overhead walking lunge steps 45/25lbs Run 400 meters OR (more&h

May 21, 2018

May 21, 2018

Monday GROUP 1 A1. DB RFESS; 6 reps each x 3 sets; Immediate transition A2. Ghd hip extensions; Accumulate 15 reps x 3 sets; Immediate transition

May 20, 2018

May 20, 2018

Sunday GROUP 1 A1. 1 Power clean + 5 Strict press; Rest 1-2 minutes x 6 sets; Last couple sets tough A2. Strict assisted pull-ups; 3-8 reps unbro

May 19, 2018

May 19, 2018

Saturday GROUP 1 A. Snatch-grip deadlift; 4 reps x 4 sets; Load at 85%+ of project maximum B. Hang power snatch; 4,4,3,3,2,2; Progressive build,

May 17, 2018

May 17, 2018

Thursday GROUP 1 A1. Close-grip bench press; 10,8,6,4,2 reps; Start light, and create a minor build A2. Waiters walk; 30-meter carry each arm aft

May 16, 2018

May 16, 2018

Wednesday GROUP 1 A1. Clean-grip deadlift; 10,8,6,4,2 reps; Start light, and create a minor build A2. Side plank; 20 sec each side after each set

May 15, 2018

May 15, 2018

Tuesday GROUP 1, 2 , 3 Partner "Triple 3" Row 3-km 300 Double unders Run 3-mi Rows must be 500 meter relays Double unders must be 50 repetiti

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