CrossFit Dark Side – CrossFit 1.A: Metcon (No Measure) 3 Sets 5 Strict Pull Ups 5 Strict Ring Dips 10 Alt. PistolsAdd weight if possible. 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…
CrossFit Dark Side – CrossFit 1: CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes 2: Metcon (No Measure) Core Conditioning 4 Rounds :30 Side Plank :15 Side Twists :15 Rest
CrossFit Dark Side – CrossFit 1: Clean and Jerk (Every 1:30 / 12:00 (8 Sets)) 5 Touch and Go Power Clean & Jerks 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 7 Handstand Push Ups Rx+: Strict 14 Hang Power Cleans Rx: 115/85# Rx+: 155/105# 200m Run
CrossFit Dark Side – CrossFit 1: Front Squat (2-2-2-2-2) 2: Metcon (Time) 3 Rounds 30 Wall Balls Rx: 20/14# Rx+: 30/20# 15 Pull Ups Rx+: Chest to BarTime Cap: 12:00
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up Sotts Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Tall Snatch Snatch Balance Squat Snatch 2: Squat Snatch (OTM 15:00) 3: Snatch High Pull (2-2-2-2-2) Record Heaviest Successful Lift 4: Overhead Squat (2-2-2-2-2)
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Buy In: 300 Double Unders Remaining Time… Partner A: Rest Partner B: 15 Ball Slams 10 Push Ups 10 Squat JumpsPartner split double unders as needed. Partners altnerate rounds for AMRAP.
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 2:00 / 10:00 (5 Sets) 15 Burpee Box Jump Overs Rx: 24/20″Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 2 Alt. Front Rack Lunges Rx: 115/80# 2 Shoulder to Overhead 2 Pull Ups Rx+: Chest to Bar 4 Alt. Front Rack Lunges 4 Shoulder to Overhead 4 Pull Ups Etc.Score is last completed round + partial reps. Rest 2:00 and begin 1.C…
CrossFit Dark Side – CrossFit 1: Metcon (Calories) Calorie Row 2:00 / 2:00 x 5 2: Metcon (Time) 3 Rounds 30 Sit Ups 15 Overhead Squats Rx: 95/65#Time Cap: 12:00
CrossFit Dark Side – CrossFit 1: Metcon (Weight) OTM 15:00 2 Bar Facing Burpees 1 Clean & Jerk 2: CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk 18 Toes-To-Bar 21 Clean and Jerk 21 Toes-To-Bar *If you complete the…
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy In: 1,000m Run (5 Laps) Remaining Time… 40 Wall Balls Rx: 20/14# Rx+: 30/20# 30 Deadlifts Rx: 185/125# Rx+: 225/155# 20 Handstand Push-Ups 2: Metcon (No Measure) Core Conditioning Hollow Hold – :15/:10 x 10
