CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up 3 x 5 Sottz Press 3 Sets Snatch Lift Off Snatch Pull Snatch High Pull Tall Snatch Snatch Balance 2: PauseSN + SnBal + HSN + SnBal (Every 1:30 / 15:00) Pause Squat Snatch Snatch Balance Hang Squat Snatch Snatch Balance 3: Deficit Snatch Deadlift (2-2-2-2-2) 4: Snatch Grip Push Press (2-2-2-2-2)
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 20′ Bear Crawl 10 Dumbbell Thrusters 10 Jumping Lunges 20′ Bear CrawlPartners go round for round.
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 15 Wall Balls Rx: 20/14# Rx+: 30/20# Odd: 12 BurpeesRest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 8 Pull-Ups Rx+: C2B 2 Squat Clean & Jerks Rx: 155/105# Rx+: 185/125# 8 Toes to Bar 1 Squat Snatch Rx: 155/105# Rx+: 185/125#Rest 2:00 and Begin 1.C 1.C: Metcon (Time) 400m Farmer Carry Rx: 40/25# Rx+: 50/35#
CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) Tabata WOD – (:20/:10 x 8) Calories Strict Press Rx: 45/35# KB Sumo Deadlift High Pull Rx: 53/35# Push-Press Ball Slams Rx: 25/15#Rest 1:00 Between Tabata’s 2: Metcon (Time) ***Extra Credit*** 100 V-UpsTime Cap: 12:00
CrossFit Dark Side – CrossFit 1: PSN + SNBAL (OTM 15:00) Power Snatch Snatch Balance 2: Metcon (Time) 25 Double Unders 10,9,8…3,2,1 Power Snatches Rx: 95/65#Time Cap: 15:00
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 2 Wall Walks 5 Front Squats Rx: 95/65# Rx+: 135/95# 5 Shoulder to Overhead 2: Metcon (Time) Core Conditioning 50 Weighted Sit-Ups Rx: 15/10# Plate 50 Sit-Ups 25 Weighted Sit-Ups 25 Sit-UpsTime Cap: 10:00
CrossFit Dark Side – CrossFit 1: Deadlift (2-2-2-2-2) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 200m Run 15 Box Jumps Rx: 24/20″ 2 Rope Climbs
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm-Up – Snatch Sottz Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Muscle Snatch Power Snatch Tall Snatch Hang Squat Snatch 2: PSN + HSN (OTM 15:00 – 1 Rep) Power Snatch + Hang Squat Snatch 3: Hang Snatch High Pull (4-4-4-4) 4: Overhead Squat (2-2-2-2-2)
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run 40 Dumbbell Snatches 10 Synchro Burpees 20 Dumbbell Thrusters
CrossFit Dark Side – CrossFit 1: Broomstick Mile (Time) 25 Deadlifts 25 Back Squats 25 Front Squats 400m Run 25 Strict Presses 25 Push Presses 25 Push Jerks 400m Run 25 Power Cleans 25 Squat Cleans 25 Thrusters 400m Run 25 Power Snatches 25 Squat Snatches 25 Overhead Squats 400m Run Rx: PVC PipeTime Cap: 30:00
