5/26/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Pull Power Clean Jerk Balance Press From Jerk Stance Split Jerk 2: PCL + 2 FSQ + Jerk (OTM 15:00) 1 Power Clean 2 Front Squats 1 Jerk 3: Segmented Clean Pull (2-2-2-2-2) Pausing at “1, Knee, Mid-Thigh then finish the pull Record Heaviest Successful Lift 4: PP + PJ + SJ (Build to a heavy set.) 1 Push Press 2 Push Jerks…

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5/26/2018

CrossFit Dark Side – Free WOD 1: Metcon (No Measure) AMRAP 20:00 – Partner WOD Partner A – 200m Run 100 Squats Partner B – 200m Run 60 Ball SlamsSplit Squats and Slam Balls as needed.

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5/25/2018

CrossFit Dark Side – CrossFit 1: Dark Side Chipper (Time) 800m Run 25 Burpees 30 Toes to Bar 100 Wall Balls Rx: 20/14# Rx+: 30/20# 30 Toes to Bar 25 Burpees 800m RunTime Cap: 35:00

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5/24/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 10 Dumbbell Push Press Rx: 40/25# Rx+: 50/35# 10 Ball Slams Rx: 25/15# 20 Russian Twists w/ Slam Ball

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5/23/2018

CrossFit Dark Side – CrossFit 1: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTime Cap: 12:00 2: Metcon (AMRAP – Reps) AMRAP 5:00 Tuck-Ups Every 1:00 – :10 Hollow HoldWorkout begins with Hollow Holds.

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5/22/2018

CrossFit Dark Side – CrossFit 1: Pause SN + SN (OTM 15:00) Pause Squat Snatch (2 Second Pause @ Knee) Squat SnatchNot Touch & Go 2: Metcon (Time) 3 Rounds 50 Double Unders 7 Power Cleans Rx: 165/115# Rx+: 205/145#Time Cap: 12:00

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5/21/2018

CrossFit Dark Side – CrossFit 1: Deadlift (7-7-7-7-7) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 12 Alt. Overhead Lunges Rx: 75/55# 12 Shoulder to Overhead Rx: 75/55# 12 Bar Facing Burpees

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5/19/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch 3 x 5 Sottz Press 2 Sets Snatch Pull Snatch High Pull Snatch Balance Overhead Squat x 2 2: PSN + SnBal + OHS (OTM 15:00) Power Snatch Snatch Balance Overhead Squat 3: Snatch Grip Deadlift (5-5-5-5-5) 4: Snatch Grip Push Press (3-3-3-3-3)

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5/19/2018

CrossFit Dark Side – Free WOD 1: Metcon (No Measure) AMRAP 20:00 – Partner WOD 200m Run w/ 1 Dumbbell Partner A: 5/5 Dumbbell Thrusters (1 DB) 10 Dumbbell Snatches 10 Partner Jumps Partner B: RestBoth partners complete TH, SN, and Jumps and then round is completed.

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5/18/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (5 Rounds for reps) 1:30 / :30 x 5 15 Wall Balls Rx: 20/14# Rx+: 30/20# Max Handstand Push-Ups in remaining timeScore is HSPUs’s only. Rest 2:00 and begin 1.B 1.B: Metcon (Time) AMRAP 8:00 10 Toes to Bar 10 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# Right Into 400m Farmer Carry Rx: 40/25# Rx+: 50/35#Score is Time minus :01 for every rep completed in the AMRAP

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