The original CrossFit in Jordan

WOD

March 18, 2019

March 17, 2019

Monday   GROUP 1 A. Power snatch; 3-3-2-2-2-1-1-1-1 reps; Increasingly heavier, as technique allows B. 5 rounds for time; 5 Deadlifts 225/155l

March 17, 2019

March 16, 2019

Sunday GROUP 1 A1. Goblet Squats; 10 reps x 2 sets; Slow descents, slow bottoms; Rest 20 seconds A2. DB hip Thrusts; 15 reps x 2 sets; Same weigh

March 16, 2019

March 15, 2019

Saturday CrossFit Open 19.4

March 14, 2019

March 13, 2019

Thursday GROUP 1 Partner Workout AMRAP in 10 minutes; 30 Power snatch 75/45lbs 25 Power snatch 85/55lbs 20 Power snatch 95/65lbs Max-rep powe

March 13, 2019

March 12, 2019

Wednesday GROUP 1 A. Every 4 minutes x 3 rounds; 8 Single arm DB bench press (each) 45/20lbs 10 Single arm DB rows (each) 45/20lbs 14/10 Assaul

March 12, 2019

March 11, 2019

Tuesday GROUP 1 "Fight Gone Bad" 3 rounds, 1 minute each station; 1 | Wall ball shots 2 | Sumo high pulls 75/45lbs 3 | Box jumps 20-inches 4

March 11, 2019

March 10, 2019

Monday GROUP 1 A. Hang Power Snatch; 5-3-3-2-2-2-1-1-1-1 reps; Reference last week's build for a heavier finale today B. 27-21-15-9 reps, for t

March 10, 2019

March 9, 2019

Sunday GROUP 1 A. 5 round EMOM, light; 3 Power Cleans 3 Front squats 3 Push Jerks B. 5 round EMOM, medium; 2 Power Cleans 2 Front squats

March 9, 2019

March 8, 2019

Saturday CrossFit Open 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. hand

March 7, 2019

March 7, 2019

Thursday GROUP 1 A. Hang Power Snatch; 5-3-3-2-2-2-1-1-1-1 reps; Incremental build from 65/35lbs openers B. For time; 10-8-6-4-2 Power cleans 1

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