CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch Sotz Press 3 x 5 3 Sets Snatch Lift Off Snatch Pull 2 Tall Snatches Pause Snatch 2: Pause Snatch (OTM 15:00) Pause 2 Seconds at the knee. Full squat each rep. Record Heaviest Successful Lift 3: Snatch Pull (2-2-2-2-2) 4: Overhead Squat (5-5-5-5-5)
CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Partner WOD 25 Double Unders 10 (5/5) Dumbbell Thrusters (1 Dumbbell) 10 Jumping LungesPartners go round for round.
CrossFit Dark Side – CrossFit 1.A: Metcon (1 Rounds for time) Every 2:00 / 10:00 (5 Sets) 200m SprintPost Slowest Run 1.B: Metcon (AMRAP – Reps) AMRAP 8:00 Buy-In: 40 Burpees Remaining Time: Max Clean & Jerks Rx: 165/115# Rx+: 205/145# 1.C: Metcon (Time) 5 Dumbbell Manmakers Rx: 40/25# Rx+: 50/35# 200m Farmer Carry 5 Dumbbell Manmakers
CrossFit Dark Side – CrossFit 1: Metcon (No Measure) Gymnastics Conditioning :15 / :15 x 10 Top Ring Hold Bottom Ring Hold Rest 1:00 :15 / :15 x 10 Handstand Hold Hollow Hold 2: Metcon (Time) For Time 60/45 Calorie Row 50 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 40 Toes to Bar 30 Handstand Push UpsTime Cap: 20:00
CrossFit Dark Side – CrossFit 1: Front Squat (10-10-10-10) 2: Metcon (Time) 3 Rounds 50 Double Unders 25 Wall Balls Rx: 20/14# Rx+: 30/20#Time Cap: 12:00
CrossFit Dark Side – CrossFit 1: 2-Pos HPCL (OTM 15:00) Hang Power Clean (Below Knee) Hang Power Clean (Above Knee) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 6 Hang Power Cleans Rx: 155/105# Rx+: 185/125# 6 Bar Facing Burpees
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 30 Air Squats 15 Shoulder to Overhead Rx: 115/80# 400m Run 2: Metcon (AMRAP – Reps) Core Conditioning AMRAP 5:00 Tuck-Ups
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Lift Off Clean Pull 2 Tall Cleans Pause Clean 2: Pause Clean (OTM 15:00) 1 Pause Squat Clean 3: Clean Pull (2-2-2-2-2) 4: Paused Front Squat (2-2-2-2-2)
CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Partner WOD 200m Run 5 Synchro Burpees 20 Synchro Alt. Lunges 50 Ball Slams
CrossFit Dark Side – CrossFit CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups This is a timed workout. If you…
