CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 -16/12 Calories -10 Thrusters Rx: 95/65# Rx+: 135/95#Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 10 Handstand Push-Ups 7 Chest to Bars Rx+: 5/3 Ring Muscle UpsRest 2:00 1.C: Metcon (Time) 200m Farmer Carry Rx: 40/25# Rx+: 50/35# 200m Run w/ Wall Ball Rx: 20/14# Rx+: 30/20#
CrossFit Dark Side – CrossFit 1: Metcon (Time) 5 Rounds 50 Double Unders 30 Sit-Ups 40′ DB Overhead Walking Lunge Rx: 40/25# Rx+: 50/35#Lunge: 20′ / 20′ and Only 1 Dumbbell. Time Cap: 22:00 2: Metcon (No Measure) ***Extra Credit*** 2 – 4 Sets 14/10 Calorie Bike SPRINT 5 Burpees
CrossFit Dark Side – CrossFit 1: Pause Snatch (OTM 15:00) Pause Snatch (Squat)Pause at knee and in the catch 2: Metcon (Time) 3 Rounds 15 Hang Power Snatches Rx: 95/65# 3 Rope ClimbsTime Cap: 15:00
CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) AMRAP 5:00 / 1:00 x 4 400m Run 12 Burpees Over Bar Max Clean & Jerks Rds 1 & 2: Rx: 135/95# Rx+: 185/125# Rds 3 & 4: Rx: 165/115# Rx+: 215/145# 2: Metcon (No Measure) Core Conditioning 1:00 Plank :30 Left Side 1:00 Plank :30 Right Side 1:00 Plank
CrossFit Dark Side – CrossFit 1: Front Squat (5-5-5-5-5) 2: Metcon (Time) 50 Toes to Bar EMOM – 1 Manmaker Rx: 40/25# Rx+: 50/35#Time Cap: 10:00
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean 3 Sets Clean Pull 2 Power Cleans Tall Clean 2 Hang Squat Cleans 2: Power Clean + Hang Squat Clean (OTM 15:00) 1 Power Clean 1 Hang Squat Clean 3: Pause Clean Pull (2-2-2-2-2) 5 Second Pause – 1″ Off Ground 4: Enderton FSQ Complex (15:00 To Find A Heavy Complex) Rep 1: 3 Second Pause In Bottom Rep 2: Double Bounce Rep 3: Front…
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ Dumbbells 25 Dumbbell Thrusters 10 Synchro Burpees
CrossFit Dark Side – CrossFit 1: Metcon (Time) 400m Run 200 Wall Balls Rx: 20/14# Rx+: 30/20# -Every Break: 200m RunTime Cap: 30:00
CrossFit Dark Side – CrossFit 1: Metcon (2 Rounds for reps) 4 Rounds 2:00 Calories 2:00 5 Burpees + 10 Ball Slams Rx: 25/15# 2:00 RestPost Total Calories and Total Rounds & Reps 2: Metcon (No Measure) ***Extra Credit*** Every 2:00 / 10:00 (5 Rounds) 25 Sit-Ups Plank Remaining Time
CrossFit Dark Side – CrossFit 1: 3 PCL + 2 FSQ + J (Every 1:30 x 8) 3 Power Cleans 2 Front Squats 1 JerkPower Cleans Must Be Touch & Go 2: Metcon (Time) 21 Devil Presses Rx: 40/25# Rx+: 50/35# 10 Handstand Push-Ups Rx+: Strict 15 Devil Presses 10 Handstand Push-Ups 9 Devil Presses 10 Handstand Push-UpsTime Cap: 15:00
