The original CrossFit in Jordan

December 30, 2018

December 29, 2018

Sunday GROUP 1 Same format as Group 3; Modify your snatch loads to be 75/95/115/135lbs and 45/55/65/75lbs, plus Open 12.3 will be step-ups, 115/75

December 29, 2018

December 28, 2018

Saturday GROUP 1 A1. Right-arm KB suitcase deadlift; 10 reps; No rest A2. Right-arm suitcase carry; 50-meters; No rest A3. Left-arm KB suitcase

December 27, 2018

December 26, 2018

Thursday GROUP 1 A. Bench Press 10 reps x 50%, 8 reps x 60%, 6 reps x 70%, And then repeat the series with +5% per barbell; Rest 2-minutes

December 26, 2018

Wednesday GROUP 1 A. Snatch Complex 3 rounds of: 4 Snatch lift off 3 Halting snatch deadlift 2 Hang snatch high pull 1 Floating power snatch

December 24, 2018

December 23, 2018

Monday GROUP 1 A1. Paused back squat; 12-10-8-6 reps; Ramping to a good finale, really not too tough on the front-end of volume; Rest 1:00 A2. Si

December 23, 2018

December 22, 2018

Sunday GROUP 1 A. 3 Position Power Snatch 6 working sets of: 1 x Floor / 1 x Low hang / 1 x High hang *Gradual build throughout - Get to a good

12 Days of Christmas

December 21, 2018

Saturday 12 Days of Christmas QS Style... Group 1 12 Days of Christmas 1 Chest to bar 2 Wall Walk 3 Snatches (75/45) 4 Thrusters (75/45)

December 20, 2018

December 19, 2018

Thursday GROUP 1 A. Bench Press; 8 x 65%, 8 x 70%, 6 x 75%, AMRAP x 80%; Challenge yourself while holding firm eccentric tempo throughout - Avoid

December 19, 2018

December 18, 2018

Wednesday GROUP 1 A1. Paused Back Squat; 10-8-6 reps; Paused to a medball, then explode from the hole - Nothing exceeds 60% of a projected 1-rep m

December 18, 2018

December 17, 2018

Tuesday GROUP 1 A. "Partner Triple 3" For time: Row 3-km 300 Double unders Run 3-miles *Trade places every 250-m/25 reps/200-m, respectively;

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