03/30/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch Sottz Press 3 x 5 3 Sets Snatch Lift Off Snatch Pull Snatch High Pull Snatch 2: Pause Snatch (OTM 15:00 – 1 Rep) Pause 2 Seconds at the knee. Full squat each rep. Record Heaviest Successful Lift 3: Low Hang Snatch Pull (4-4-4-4-4) 1 – 2″ From The Ground 4: Overhead Squat (5-5-5-5-5)

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03/30/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ Slam Ball Partner A: Plank Hold Partner B: 15 Ball Slams 10 Squats w/ Ball 5 BurpeesOnce both partners complete slams, squats, and burpees round is complete.

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03/29/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) 1000m Run 4 Rope Climbs 20 Handstand Push-Ups Rx+: Strict 800m Run 3 Rope Climbs 15 Handstand Push-Ups 600m Run 2 Rope Climbs 10 Handstand Push-Ups 400m RunTime Cap: 30:00

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03/28/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 4:00 / 1:00 x 4 Buy-In: 25 Sit-Ups 12 Wall Balls Rx: 20/14# Rx+: 30/20# 6 Burpees 2: Metcon (Time) Core Conditioning 5 Sets 20 Russian Twists Rx: 15/10# 10 Weighted V-UpsTime Cap: 8:00

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03/27/2019

CrossFit Dark Side – CrossFit 1: Power Clean + Hang Squat Clean (OTM 15:00 – 1 Rep) 1 Power Clean 1 Hang Squat Clean 2: Metcon (Time) 3 Rounds 60 Double Unders 10 Unbroken PCL&J’s Rx: 95/65# Rx+: 135/95#Time Cap: 10:00

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03/25/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Reps) AMRAP 20:00 400m Run 10 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 400m Run 20 Kettlebell Swings Etc..Add 10 KB Swings each round. Post total number of Kb Swings completed. 2: Metcon (No Measure) Accessory Work – 3-5 Sets 5/5 Dumbbell Overhead Squats 15/12 Calorie Bike 10-20 GHD’s

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03/23/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 3 Sets Clean Pull Tall Clean Jerk Balance Jerk Press Split Jerk 2: CL + 2 FSQ + J (1:30 x 10) Squat Clean 2 Front Squats JerkJerk is a Split Jerk! 3: CL DL – Tempo Decent (1-1-1-1-1) Clean Deadlift Tempo DecentAfter standing tall, take 10 seconds to lower the barbell back down. 4: PP + PJ + SJ (Take 15:00 to build to a…

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03/23/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 35/25 Calories 40′ Walking Lunge 8 Synchro Burpees 30 Synchro Squats 8 Synchro Burpees 40′ Walking Lunge

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