CrossFit Dark Side – CrossFit Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ 275# / 175# *Round 5 – 7 @ 315# / 205# Time extends by 4-minutes time after completing rounds 2,…
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 4:00 / 1:00 x 4 Rounds 1 & 3: 200m Run Rounds 2 & 4: 250/200m Row –Remaining Time– 15 Kettlebell Swings Rx: 53/35# 10 Tuck-Ups 1 Rope ClimbPick Up Where You Leave Off. 2: Metcon (No Measure) ***Extra Credit*** Spend 15:00 working on a weakness of your choice.
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 13:00 40 Double Unders 15 Toes to Bar 10 Overhead Squats Rx: 95/65# Rx+: 135/95#Right Into 1.B 1.B: Snatch (7:00 To Find 1RM) Full Squat!
CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5-5) 2: Metcon (Time) 5 Rounds 10 Burpees Over Bar 5 Power Cleans Rx: 165/115# Rx+: 205/135#Time Cap: 13:00
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 75′ Bear Crawl Rx+: 25′ Handstand Walk 20 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 75′ Bear Crawl Rx+: 25′ Handstand Walk 200m RunBear Crawl = 3 Reps, HS Walk = 1 Rep 2: Metcon (No Measure) Accessory Work – 3-5 Sets 10 Weighted V-Ups 6 Strict Pull-Ups 6 Strict Ring Dips
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 400m Run w/ Wall Ball 40 Wall BallsIf wall ball touches the ground: 10 Synchro Burpees
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch Sottz Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Power Snatch Snatch Grip Push Press Snatch Balance 2: PSN + SNBAL (OTM 15:00) Power Snatch Snatch Balance 3: Snatch Pull (3-3-3-3-3) Heavy! 4: Overhead Squat (3-3-3-3-3)
CrossFit Dark Side – CrossFit Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target
CrossFit Dark Side – CrossFit 1: Metcon (2 Rounds for reps) 4 Rounds 2:00 Max Calories 2:00 Max Rounds: 10 Ball Slams Rx: 25/15# + 10 Sit-Ups 1:00 RestPost Total Calories and Total Reps for Slams & Sit-Ups 2: Metcon (No Measure) ***Extra Credit*** Spend 15:00 working on a weakness of your choice.If you are unsure ask the coach!
CrossFit Dark Side – CrossFit 1: Power Clean (OTM 15:00 – 1 Rep) 2: Metcon (Time) 3 Rounds 15 Toes to Bar 25′ Overhead Dumbbell Walking Lunge Rx: 40/25# Rx+: 50/35# 15 Burpees Over Dumbbell 25′ Overhead Dumbbell Walking LungeTime Cap: 13:00
