The original CrossFit in Jordan

October 11, 2018

October 10, 2018

Thursday GROUP 1 A. Strict Press Set 1 | 10 reps at 55/35lbs Set 2 | 8 reps at 65/40lbs Set 3 | 6 reps at 75/45lbs *Superset with 12 incline r

October 10, 2018

October 9, 2018

Wednesday GROUP 1 A. Back Squat 5-3-3-2-2-2-1-1-1-1 reps; Start with 40% and build 5% each round - Effectively your rest is a weight change +0:30

October 9, 2018

October 8, 2018

Tuesday GROUP 1 A. Every 2:00 x 5 rounds 4 Deadlifts 3 Hang power cleans 2 Front squats 1 Hang squat clean *Just the barbell, if not a bit mo

October 8, 2018

October 7, 2018

Monday GROUP 1 A. Every 3:00 x 6 rounds of: 5 Snatch deadlifts 5 Hang snatch high pulls 5 Hang power snatch 5 Power snatch balance *Just the

October 7, 2018

October 6, 2018

Sunday GROUP 1 A. On the minute x 5 rounds 1st | 16 Rower knee tucks 2nd | 8 Paused goblet squats, Up to 53/35lbs 3rd | Easy bike pedal (mo

October 6, 2018

October 5, 2018

Saturday GROUP 1 A1. Dumbbell Bench Press; 10-12 reps x 2 rounds, then 8-10 reps x 2 round; Rest 1:00 A2. Supinated Ring Rows; Up to 15 reps x 4

October 4, 2018

October 3, 2018

Thursday GROUP 1 A. Sumo Deadlift 15-13-11-9-7 reps (i.e. 5 sets); Progressive build throughout, emphasize hip hinge on the finish B. Ten 1 mi

October 3, 2018

October 2, 2018

Wednesday GROUP 1 A. Every 3:00 x 5 rounds 3 Push press 3 Push Jerks 3 Split jerks *Light build throughout, mostly technical (more&helli

October 2, 2018

October 1, 2018

Tuesday GROUP 1 A. "CrossFit Team Series 18.7" 1-rep max 1 deadlift / 1 hang clean / 1 hang clean & jerk B. "CrossFit Team Series 18.8" F

October 1, 2018

September 30, 2018

Monday GROUP 1 A. On the minute x 4 rounds 1st | 8 Right leg reverse lunges 2nd | 8 Left leg reverse lunges 3rd | 16 DB hip thrusts, 50/35lbs

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