The original CrossFit in Jordan

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

September 1, 2018

August 31, 2018

Saturday Group 1 A1. KB Sumo Deadlift; 12-15 reps every 4:00 x 6 sets; Progressively loading A2. Rower Knee Tucks; 12-20 reps; After ODD rounds o

August 30, 2018

August 29, 2018

Thursday GROUP 1 A. Push Press 12 minutes to establish a 5-rep max, taken from the rack B. 15 Minute AMRAP 5 Pull-ups 5 Push press 10 Doubl

August 29, 2018

August 28, 2018

Wednesday GROUP 1 A1. Back Squat; 12-10-8 reps; Slight build over last Monday's weight; Aim to make that top set a bit heavier A2. Side Plank; 30

August 28, 2018

August 27, 2018

Tuesday A. Every 3:00 x 5 Rounds 10 Incline DB bench press 10 Single-arm KB rows, each (Weights build progressively; No rush from station-to-sta

August 27, 2018

August 26, 2018

Monday GROUP 1 A. Hang Power Snatch 6 reps every 2:00 x 8 rounds; Just the barbell load, and if you're super fast, stable, and perfect with timin

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