The original CrossFit in Jordan

Sep 24, 2018

September 23, 2018

Monday GROUP 1 A. Barbell Thruster; 6-5-4-3-2-1 reps (i.e. 6 sets); Rounds taken every 2:00, starting rather light and build to a 'modest' finish

Sep 23, 2018

September 22, 2018

Sunday GROUP 1 A1. Incline DB bench press; 10-12 reps x 2 rounds, then 8-10 reps x 2 rounds; Limited rest A2. Box Squats; 8-10 reps x 2 rounds, t

Sep 22, 2018

September 21, 2018

Saturday GROUP 1 A. Snatch Complex Every 2:00 x 8 rounds 3 Segm. snatch deadlifts 3 Hang snatch high pulls 3 Hang power snatch 8 Supinated ri

Sep 20, 2018

September 20, 2018

Thursday GROUP 1 A1. Back rack reverse lunges; 4-6 reps each leg alternating x 3 rounds x Target use of 1/3 to 2/3 bodyweight as loading A2. DB h

Sep 19, 2018

September 18, 2018

Wednesday GROUP 1 "Glen" For Time 15 Clean and jerks, 115/75lbs Run 1-mile 5 Rope Climbs Run 1-mile 50 Burpees Cap 30:00; Alternatively c

Sep 18, 2018

Tuesday GROUP 1 A1. DB split stance RDL; 10 reps each leg x 3 rounds x Light DB in 1-hand, opposite the lead leg; Short rest A2. Assault bike; 25

Sep 17, 2018

September 16, 2018

Monday GROUP 1 A1. Sumo KB deadlifts; 15 reps x 6 rounds x Groove the basic pattern with a moderate-weighted KB, adjust technique to eventually find

September 16, 2018

September 15, 2018

Sunday GROUP 1 A1. Half kneeling landmine press; 10-12 reps each side x Find that extra inch of 'punch' on the end; Short rest A2. Meadow rows; 1

September 15, 2018

September 14, 2018

Saturday GROUP 1 A1. Theraband goblet squats; 8-10 reps x 3 rounds x Actively pause the bottom all repetitions; Limited rest A2. DB split stance

September 13, 2018

September 13, 2018

Thursday GROUP 1 A1. Segmented snatch deadlift; 3 TNG reps every 2:00 x 4 rounds x Look to get heavier loads here, to challenge your posture posit

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