The original CrossFit in Jordan

September 12, 2018

September 12, 2018

Wednesday GROUP 1 Every 12:00 x 3 Rounds For Time Row 1-km 50 Double unders Run 800-m Capped at 8:00 each round; Run either 200- or 400-m s

September 11, 2018

September 10, 2018

Tuesday GROUP 1, 2, 3 For Time 30/20 Bike calories 1 round of 'Scaled Open 16.1' 30/20 Bike calories 2 rounds of 'Scaled Open 16.1' 30/20 Bik

September 10, 2018

September 9, 2018

Monday GROUP 1 A. Push/Pull 1. Bench press; 8-10 reps every 2:30 x 4 rounds x Start extra-light, and make a slight build 2. Single-arm KB rows;

September 9, 2018

September 8, 2018

Sunday GROUP 1 A. Power Clean 1-2-3-4-5-6-7-8-9-10 reps; Load with 55% 1-rep max throughout - The prescription shows 10 rounds total, taken on 2:

September 8, 2018

September 7, 2018

Saturday GROUP 1 A. Jerk Complex Every 4:00 x 4 Rounds 5 Strict press 5 Push press 5 Push Jerks Stick to the weight range of 55-65% strict pr

September 6, 2018

September 5, 2018

Thursday GROUP 1 A. Every 4:00 x 4 rounds 8 Goblet KB squats, 16/8kg 10 Russian KB swings, 16/8kg 14/12 Bike calories Take the liberty to bu

September 5, 2018

September 4, 2018

Wednesday GROUP 1 A. Hang Power Snatch 3 reps every 1:30 x 8 rounds x Stick the catches for a 2-second pause before recovery; Generally light wei

September 4, 2018

September 3, 2018

Tuesday GROUP 1, 2, 3 A. Push/Pull 1. Incline DB bench press; 10-12 reps x 2 rounds, then 8-10 reps x 2 rounds; Limited rest 2. Meadow rows; 12-

September 3, 2018

September 2, 2018

Monday GROUP 1 A. Clean Complex Every 3:00 x 5 rounds 5 Clean grip deadlifts 5 Hang clean high pulls 5 Hang power cleans 5 Front squats 5 Sp

September 2, 2018

September 1, 2018

Sunday GROUP 1 A1. Dumbbell Bench Press; 10-10-10-10 reps; Progressive build intent A2. Single-arm KB Row; 10 reps each x 4 sets; Progressive bui

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