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
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 21 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 15 Goblet Squats 9 Pull-Ups Rx+: 4 Pull-Ups + 3 Chest to Bars + 2 Bar Muscle Ups 400m Run 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning – AMRAP 5:00 20 Russian Twists Rx: 25/15# Slam Ball 10 Weighted Sit-Ups
CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5-5) 2: Metcon (Time) 6 Rounds 25 Double Unders 5 Power Snatches Rx: 95/65# Rx+: 135/95# 5 Overhead SquatsTime Cap: 13:00
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch Sottz Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Tall Snatch Snatch Snatch Balance 2: Snatch (OTM 10:00 – 1 Rep) All 10 Sets – 80-85% of 1RM 3: Hang Snatch High Pull (5-5-5-5-5) 4: Overhead Squat (5-5-5-5-5)
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 200m Run Partner B: 250/200m Row 50 Kettlebell Swings 6 Wall Walks
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 16/12 Calorie Row 80′ Bear Crawl Rx+: 25′ Handstand WalkRest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Reps) AMRAP 8:00 Buy – In: 800m Run Max Rope Climbs In Remaining TimeRest 2:00 and Begin 1.C 1.C: Metcon (AMRAP – Reps) AMRAP 6:00 Manmakers Rx: 40/25# Rx+: 50/35#
CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) Tabata – :20 / :10 x 8 Thruster Rx: 45/35# Strict Press Hollow Rock Push Press Squat Jumps5 burpee penalty if you set the barbell down during the Tabata. Rest 1:00 Between Tabata’s 2: Metcon (No Measure) ***Extra Credit*** 3 – 5 Sets 10 Calorie Ski 10 Banded Burpees 2/2 Turkish Get-Ups
CrossFit Dark Side – CrossFit 1: Hang Snatch (OTM 15:00 – 1 Rep) Full Squat 2: Metcon (Time) 4 Rounds 50 Double Unders 20 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Deadlifts Rx: 185/125# Rx+: 225/155#Time Cap: 16:00
CrossFit Dark Side – CrossFit 1: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar 2: Metcon (AMRAP – Reps) Core Conditioning – :30 / :15 x 5 Tuck-Ups
CrossFit Dark Side – CrossFit 1: Front Rack Lunge (10-10-10-10-10) From The Rack. Step Back (Reverse Lunges). 2.A: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Burpees Over The Bar 10 Power Clean & Jerks Rx: 95/65# Rx+: 135/95#Rest 2:00 and Begin 2.B 2.B: Metcon (AMRAP – Rounds and Reps) AMRAP 6:00 5 Burpees Over The Bar 5 Power Clean & Jerks Rx: 135/95# Rx+: 185/125#
