The original CrossFit in Jordan

May 2, 2018

May 2, 2018

Wednesday GROUP 1 A. Snatch-grip deadlift; 5,5,5,5 reps; Rest 1-2 minutes B. 3-position power snatch; One complex every 2 minutes x 8 sets; Start

April 30, 2018

April 30, 2018

Monday GROUP 1 A1. Close-grip bench; 6-8 reps x 4; Rest 1 minute A2. Single-arm DB rows; 10-12 reps each x 4; Rest 1 minute + B. 20 minute AMRA

April 29, 2018

April 29, 2018

Sunday GROUP 1 A. 10 rounds of: 1 Segmented clean deadlift 1 Hang power clean 1 Paused front squat 1 Hang squat clean Rest 1 minute; Keep lig

April 28, 2018

April 28, 2018

Saturday GROUP 1 A. Strict press; 6 reps E2MOM x 3 sets; Right into.. B. Push press; 5 reps E2MOM x 3 sets; Right into.. C..Power jerk; 4 reps E

April 26, 2018

April 26, 2018

Thursday GROUP 1 A1. DB hip thrusts; 15-25 reps x 3 sets; Rest 20 seconds A2. Back squat; 12,10,8 reps; Rest 20 seconds A3. Side forearm plank;

April 25, 2018

April 25, 2018

Wednesday GROUP 1 A. Every 3 minutes x 5 rounds 8 Seated DB OH press 16 Ring rows 24 Anchored sit-ups + B. 8 minute AMRAP 3,3,3,6,6,6,9..etc

April 24, 2018

April 24, 2018

Tuesday GROUP 1, 2, 3 A. EMOM x 4 rounds Min 1 - 3 Hang power cleans, light & technical Min 2 - 6 Seated box jumps Min 3 - 3 Hang power cle

Accessory work April 2018

April 23, 2018

Aerobic Accessory  Row 500 meters Rest 2 minutes x7 Rest 6 minutes x2 Hold +3 seconds slower than 2km row PR pace; For example, if your 2km a

April 23, 2018

Monday GROUP 1 A. 3-position power snatch; One complex every 2 minutes x 6 sets; Start light and build if technique is good + B. 3 rounds of: R

April 22, 2018

April 22, 2018

Sunday GROUP 1 A1. Close-grip bench; 8-10 reps x 2, then 6-8 reps x 2; Rest 1 minute A2. Single-arm DB rows; 10-12 reps each x 4; Rest 1 minute

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