CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch 3 Sets 5 Sottz Press 3 Sets Snatch Pull Snatch High Pull Muscle Snatch Power Snatch Snatch Balance 2: PSN + SNBAL (OTM 15:00) Power Snatch Snatch Balance 3: Snatch Pull (3-3-3-3-3) 4: Overhead Squat (5-5-5-5-5)
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Buy-In: 80/65 Calorie Row Remaining Time… 40 Wall Balls 40 Kettlebell Swings -5 Synchro Burpees every time partners rotate.
CrossFit Dark Side – CrossFit 1: Metcon (Time) 800m Run 30 Pull Ups 15 Cleans Rx: 155/105# Rx+: 205/145# 600m Run 20 Chest to Bar Pull Ups 10 Clean & Jerks 400m Run 10 Bar Muscle Ups 5 ThrustersTime Cap: 35:00
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 6 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 4 Burpees Over Dumbbells 10 Jumping Lunges
CrossFit Dark Side – CrossFit 1: Snatch (OTM 15:00 – 1 Rep) Full Squat 2: Metcon (Time) 21-15-9 Shoulder to Overhead Rx: 135/95# Box Jumps Rx: 24/20″
CrossFit Dark Side – CrossFit 1: Metcon (Calories) Row Conditioning 2:00 On / 2:00 Off x 7Post Total Calories 2: Metcon (No Measure) 3 Rounds 1:00 Plank Hold :30 Right Side Plank :30 Left Side PlankEverytime you break during anytime of the workout you owe 15/11 Ski Erg Calories once the workout is over.
CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5-5) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 30 Double Unders 10 Toes to Bar 8 Hang Squat Snatches Rx: 95/65#
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean & Jerk 4 Sets Clean Pull Power Clean Tall Clean Push Jerk Jerk Balance Split Jerk 2: PCL + PJ + HCL + SJ (Every 1:30 / 15:00 (10 Sets)) Power Clean & Push Jerk Hang Squat Clean & Split JerkNot Touch & Go. 3: Segmented Clean Pull (2-2-2-2-2) Pausing at “1, Knee, Mid-Thigh then finish the pull Record Heaviest Successful Lift 4: Front Squat…
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: Dumbbell Hold (Farmer Carry Position) Partner B: 20′ Walking Lunge 1 Wall Walk 10 Hanging Knee Raises Rx+: Toes to Bar 20′ Walking LungeIf Partner A sets the dumbbells down before Partner B returns – 5 Synchro Burpees before continuing.
CrossFit Dark Side – CrossFit 1: 5 Fran’s (5 Rounds for reps) AMRAP 3:00 / 1:00 x 5 21-15-9 Thrusters Jumping Pull UpsRx: 65/45# If you finish under 3:00 you get extra rest.
