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
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 100 Double Unders 30 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 3 Rope Climbs 2: Metcon (Time) Core Conditioning – For Time 150 Sit-UpsTime Cap: 10:00
CrossFit Dark Side – CrossFit 1: Front Squat (5-5-5-5-5) 2: Metcon (Time) 4 Rounds 10 Hang Squat Cleans Rx: 95/65# Rx+: 115/85# 10 Shoulder to OverheadTime Cap: 10:00
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Pull Power Clean Jerk Balance Jerk Press Split Jerk 2: 2 PCL + J (OTM 12:00) 2 Power Cleans 1 JerkPCL’s are Touch & Go. 3: Press From Jerk Stance (3-3-3-3-3) 4: Enderton FSQ Complex (15:00 To Find A Heavy) Rep 1: 3 Second Pause In Bottom Rep 2: Double Bounce Rep 3: Front Squat
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 200m Run Partner B: 250m/200m Row 40 Dumbbell Snatches 10 Synchro Burpees
CrossFit Dark Side – CrossFit 1.A: Metcon (2 Rounds for reps) 6 Sets 1:00 Max Calories :20 Rest 1:00 Max Wall Balls Rx: 20/14# :20 RestRight Into 1.B 1.B: Metcon (Time) 4 Rounds 25 Sit-Ups 25 Kettlebell Swings Rx: 53/35# Rx+: 70/53#Time Cap: 15:00
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 Buy-In: 120′ Bear Crawl 5/5 Dumbbell Hang Power Clean & Jerk Rx: 40/25# Rx+: 50/35# 10 Toes to BarCrawl: Forward, Reverse, Forward. 2: Metcon (No Measure) ***Extra Credit*** 3 – 5 Sets 10 Db Hammer Curls 6 Strict Ring Dips 6 Strict Pull-Ups
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 13:00 2 Power Snatches Rx: 115/85# Rx+: 155/105# 2 Handstand Push-Ups 4 PSN 4 HSPU 6 PSN 6 HSPU ETC…Right Into 1.B 1.B: Snatch (7:00 To Find 1RM) Power or Squat
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 10 Pull-Ups Rx+: C2B 10 Dumbbell Push Press Rx: 40/25# Rx+: 50/35# 20 Squat Jumps Rx+: Pistols 200m Run 2: Metcon (No Measure) Core Conditioning 8 Sets :15 Hollow Hold :15 Rest
