The original CrossFit in Jordan

October 23, 2018

October 22, 2018

Tuesday GROUP 1 A. Every 3:00 x 5 rounds of: 10 DB walking lunges 10 DB bench press *Start with 20/10lbs and build 10/5lbs each round through t

October 22, 2018

October 21, 2018

Monday GROUP 1 A. Overhead Carry In 5 sets or less establish a 200-ft barbell overhead carry; Straight-away with one turn is ideal B. "Lynn's

October 21, 2018

October 20, 2018

Sunday GROUP 1 A. 3-Position Power Snatch In 20:00 work density-sets for technique; Sequence is bottom-up, where you last lift is a high hang

October 20, 2018

Saturday GROUP 1 A. Strict Press 10-10-10 repetitions, ramping to a top weight on the day; Superset with 12 single-arm DB rows per side B. Ten

October 18, 2018

October 17, 2018

Thursday GROUP 1 A. 2 rounds for quality of: 150-ft Right arm waiters walk 150-ft Right arm front rack walk 150-ft Right arm farmers walk 150-

October 17, 2018

October 16, 2018

Wednesday GROUP 1 A. Hang Power Snatch 3 reps every 2:00 x 8 rounds x Ramp from very-light to a moderate weight; Superset with up to 10 ring rows

October 16, 2018

October 15, 2018

Tuesday GROUP 1 A1. Single-arm DB row; 10 reps each arm x 3 rounds x Rest 0:30 A2. DB split stance RDL; 8 8 reps each leg x 3 rounds x Rest 0:30

October 15, 2018

October 14, 2018

Monday GROUP 1 A. Back Rack Reverse Lunges In 5 sets build to a 6-rep set using 75% of body weight as the load - Alternating Legs B. Each For

October 14, 2018

Sunday GROUP 1 A1. Bench Press; 6-8 reps every 3:00 x 4 rounds x Target the range of 60-70% throughout A2. Pull-ups; Up to 10 reps unbroken x 4 r

October 13, 2018

Saturday GROUP 1 A. Sumo Deadlift 10-9-8-7-6-5-4-3-2-1 reps (i.e. 10 sets); Start very, very light and build with modesty - Effectively no rest b

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