CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) EMOM 10:00 15 Wall Balls Rx: 20/14# Rx+: 30/20#10 Possible Rounds Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 Buy-In: 800m Run 20 Deadlifts Rx: 95/65# Rx+: 135/95# 10 Shoulder to OverheadRest 2:00 1.C: Metcon (Time) 30 Toes to Bar 200m Farmer Carry Rx: 40/25# Rx+: 50/35# 5 Rope ClimbsTime Cap: 35:00
CrossFit Dark Side – CrossFit 1: Metcon (No Measure) Gymnastics Conditioning :20 / :10 x 10 (5/5) Strict Pull Ups Strict Ring Dips Rest 1:00 :20 / :10 x 10 (5/5) Handstand Hold Hollow Hold 2: Metcon (4 Rounds for reps) :30 / :15 x 5 Calorie Row Power Clean & Jerk Rx: 95/65# Burpee Thruster Rx: 95/65#Post reps for each movement (4 Scores). Rest 1:00 between movements
CrossFit Dark Side – CrossFit 1: PCL + 2 FSQ + Jerk (1:30 / 15:00 (10 Sets)) 1 Power Clean 2 Front Squats 1 Jerk 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 30 Double Unders 10 Handstand Push Ups Rx+: Strict 200m Run
CrossFit Dark Side – CrossFit 1: Isabel (Time) For Time: 30 Snatches, 135# / 95#Time Cap: 12:00 2: Metcon (Calories) Conditioning Row 1:00 / 2:00 x 7 Post Calories
CrossFit Dark Side – CrossFit 1: Back Squat (1-1-1-1-1) 2: Metcon (Time) 3 Rounds 10 Pull Ups Rx+: Chest to Bars 10 Front Squats Rx: 155/105# Rx+: 185/135 10 Bar Facing BurpeesTime Cap: 12:00
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets Jerk Dip Pause Jerk Balance Press From Jerk Stance Behind The Neck Split Jerk Split Jerk 2: Behind The Neck Split Jerk + Split Jerk (Every 1:30 / 15:00) Behind The Neck Split Jerk Split Jerk 3: Jerk Balance + 2 Press From Jerk Stance (5 x 1 + 2) 1 Jerk Balance 2 Presses From Jerk Stance 4: Overhead Squat (2-2-2-2-2)
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 200m Run w/ Dumbbells 20 Dumbbell Thrusters 40 Ball SlamsDumbbells can not touch the ground. Person not performing ball slams must hold dumbbells
CrossFit Dark Side – CrossFit 1: Metcon (Time) 100 Double Unders 150 Squats 100 Double Unders 100 Push Press Rx: 45/35# (Empty Bar) 100 Double Unders 50 Renegade Rows Rx: 40/25# Rx+: 50/35#Renegade Rows: Push Up + Row Left = 1, Push Up + Row Right = 2, Etc. Time Cap: 32:00
CrossFit Dark Side – CrossFit 1: Bench Press (2-2-2-2-2) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 10 Deadlifts Rx: 135/95# Rx+: 185/125# 20 Wall Balls Rx: 20/14# Rx+: 30/20# 30 Russian Twists Rx: 25/15# (Slam Ball)
CrossFit Dark Side – CrossFit 1: Power Snatch (OTM 15:00) 2: Metcon (Time) 3 Rounds 400m Run 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 12 Handstand Push Ups Rx+: 20’ Handstand WalkTime Cap: 16:00
