The original CrossFit in Jordan

WOD

May 21, 2019

May 20, 2019

Tuesday GROUP 1 A. For quality 10 DB hip thrusts 45/20lbs 11 DB SA rows (each) 45/20lbs Rest 1-3 minutes 12 DB hip thrusts 45/20lbs 13 Anchor

May 20, 2019

May 19, 2019

Monday GROUP 1 A. Strict press; 5-5-5 B. Push press; 5-5-5 C. Split jerk; 5-5-5 These ought to be taken on an E2MOM clock, to keep the ball rol

May 19, 2019

May 18, 2019

Sunday GROUP 1 A. Using an EMOM clock 1 Power snatch the first minute, 2 Power snatch the second minute, 3 Power snatch the third minute x5 ro

May 18, 2019

May 17, 2019

Saturday GROUP 1 A. Work to a technical limit: 1 Power clean + 1 Push press + 1 Front squat + 1 Split Jerk B. For time 5 rounds of 6 Pike han

May 16, 2019

May 15, 2019

Thursday GROUP 1 A1. Bench press; 6 sets of 5 reps; Rest 20 seconds A2. DB alternating upright rows; 3 sets of 10 reps/each; After ODD benches on

May 15, 2019

May 14, 2019

Wednesday   GROUP 1 A. 1 Snatch high pull + 1 Power Snatch + 1 Hang power snatch; Rest 60 seconds x 10 rounds; Building weight to the extent bar v

May 14, 2019

May 13, 2019

Tuesday GROUP 1 A1. Lateral band walks; 3 sets of 50-ft/each; Rest 20 seconds A2. Hand-to-hand KB swings; 3 sets of 10 reps/each; Rest 20 seconds

May 13, 2019

May 12, 2019

Monday GROUP 1 A. Thruster; 5-5-5-3-3-3 reps; Taken from the rack B. AMRAP in 13 minutes 1 Squat cleans 30 Double unders 10 Push-ups 2/50/1

May 12, 2019

May 11, 2019

Sunday GROUP 1 "GG Qualifier 19.2 & 19.3 - Scaled" AMRAP in 8 minutes of 8 Ring Rows 12 Snatch 75/55lbs Rest 2 minutes AMRAP in 10 mi

May 11, 2019

May 10, 2019

Saturday GROUP 1 A. Hang squat clean & Split jerk; 5 sets of 5+1 reps; Technical-focus, not too heavy today; Rest 1-2 minutes B. AMRAP in 1

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