The original CrossFit in Jordan

November 30, 2019

November 29, 2019

GROUP 2 A1) 1 and a Quarter Front Squat: 4 reps x 4, rest 1 min **control the quarter squat, it's not meant to be a bounce https://www.youtube.com

November 28, 2019

November 27, 2019

GROUP 1 A) Snatch EMOM: 10 min 1st- 5 Muscle Snatch, focus on bar path 2nd- 5 Tall Snatch, focus on speed under it B1) DB Bicep Curl: 12 reps

November 27, 2019

November 26, 2019

A) Clean Pull: 3 reps every 3 minutes for 4 sets (12 min total)- 85-105% 1RM Clean based off form and technique, reset on the ground each rep but cont

November 26, 2019

GROUP 1/2 A) 45 min steady- partner workout: Follow the Leader, partner 2 can't start the next movement till partner 1 is finished with the movemen

November 25, 2019

GROUP 1 A1) DB Front Foot Elevated Reverse Lunge: 8-12/leg x 3, rest 1 min **goal is heavier than last week but if you can't go up in DB's then do

November 24, 2019

November 23, 2019

GROUP 1 A) Split Jerk: 1/45 sec for 10 reps @ 65-80% **focus on the vertical torso in the dip and drive and 2-sec pause in the split catch positio

November 23, 2019

November 22, 2019

GROUP 1 A1) Goblet Squat: @ 3030, 10 reps x 4, rest 1 min A2) Dual DB Row: 10-12 reps x 4, rest 1 min https://www.youtube.com/watch?v=LktGPg-AkvY

November 21, 2019

November 20, 2019

GROUP 2 A) Snatch EMOM: 10 min 1st- 5 Hang Sq Snatch @ 50-55% 2nd- 5 Power Snatch @ 50-55% (more…)

November 20, 2019

November 19, 2019

GROUP 1   A) Clean Pull: 3 reps every 3 minutes for 4 sets (12 min total)- 80-100% 1RM Clean based off form and technique, reset on the ground each

November 19, 2019

November 18, 2019

GROUP 1/2 A) 45 min steady- partner workout: P1- Row 1000m P2- Max reps while partner is rowing of: 100' Farmers Walk, 53/35# + 50' Bear Crawl +

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