9/30/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Snatch Lift Off Snatch Pull Snatch High Pull Tall Snatch Pause Snatch 2: Pause Snatch (OTM 15:00) Pause 2 Seconds at the knee. Full squat each rep. Record Heaviest Successful Lift 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee + Mid-Thigh + Finish 4: Snatch Balance (3-3-3-3-3)

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9/30/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Teams of Three Partner A: 200m Run w/ Medicine Ball B: Wall Squat Hold C: 10 Dumbbell Deadlifts 10 Dumbbell Shoulder to Overhead 20 Alt. LungesPartners rotate once runner returns.

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9/29/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (2 Rounds for time) Every 5:00 / 10:00 (2 Sets) 800m RunRest 2:00 1.B: Metcon (AMRAP – Reps) AMRAP 8:00 Wall Balls Rx: 20/14# Rx+: 30/20# – 25 Sit-Ups every breakRest 2:00 1.C: Metcon (Time) 400m Single Arm KB Front Rack Carry Rx: 70/53# (200m L / 200m R)

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9/28/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) Gymnastic Conditioning – Rope Climbs For Time 4 Rope Climbs Rest 1:00 3 Rope Climbs Rest :45 2 Rope Climbs Rest :30 2 Rope ClimbsTime Cap 12:00 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 – Ascending Ladder 3 Handstand Push Ups Rx+: Strict 40′ Lateral Shuffle Sprints 3 Ball Slams Rx: 25/15# 40′ Lateral Shuffle Sprints 6 40′ 6 Etc…

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9/27/2017

CrossFit Dark Side – CrossFit 1: Pause Clean (OTM 15:00) 1 Pause Squat Clean 2: Metcon (Time) 21-15-9 Deadlifts Rx: 225/155# Box Jumps Rx: 24/20″ Rx+: 30/24″Time Cap: 9:00

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9/26/2017

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) Tabata (:20/:10 x8) Calorie Row Push Ups Double Unders Push Press Rx: 75/55 BurpeesRest 1:00 Between Each Tabata Score will be least number of reps performed in any of the eight intervals. (Pacing!) 2: Metcon (No Measure) Core Conditioning AMRAP 6:00 20 Russian Twists 10 Supermans

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9/25/2017

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5-5) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 200m Run 15 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# 15 Pull Ups

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9/23/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets Clean Pull x 2 Tall Clean x 2 Hang Squat Clean x 2 2: Hang Clean (OTM 15:00) Above Knee – Full Squat 3: Segmented Clean Pull (2-2-2-2-2) 1″ + Knee + Mid-Thigh + Finish 4: Paused Front Squat (3-3-3-3-3)

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9/21/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (No Measure) 3 Sets 5 Strict Pull Ups 5 Strict Ring Dips 1.B: Muscle Up Practice – Class (No Measure) Muscle Up Practice False Grip Pulls Toes to Ring – Focus on the swing Hips to Ring – Big hip pop getting the body weightless and finishing with the arm pull to the rings Muscle Up Transitions – On the low rings with a band focusing on the quick turnover to land…

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9/20/2017

CrossFit Dark Side – CrossFit 1: Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Time Cap: 22:00 2: Metcon (No Measure) Core Conditioning :50 / :10 x 6 Plank Hold Tuck-Ups

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