04/20/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 3 Sets Clean Pull Power Clean Tall Clean Jerk Balance Jerk Press Split Jerk 2: PCL + CL + Jerk (OTM 15:00 ) Power Clean Squat Clean JerkDrop after PCL 3: Pause Clean Pull (2-2-2-2-2) Pause 3 Seconds at knee and continue pull. 4: Paused Front Squat (2-2-2-2-2) 3 Second Pause In Bottom.

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04/19/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) Alt. EMOM 10:00 16/12 Calorie Row :30 Max Strict Pull-UpsRest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 10 Bar Facing Burpees 10 Front Squats Rx: 155/105# Rx+: 185/125# 10 DeadliftsRest 2:00 and Begin 1.C 1.C: Metcon (Time) 100 Push Press Rx: 45/35# -5 Burpees if barbell comes out of the front rack.Time Cap: 30:00

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04/18/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 40′ Overhead Walking Lunge Rx: 35/25# Plate 20 Sit-Ups 10 Handstand Push-UpsEvery 20′ = 1 Rep Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) 80′ Bear Crawl Rx+: 40′ Handstand Walk 20 Sit-Ups 10 Push-UpsBear Crawl – Every 40′ = 1 Rep HS Walk – Every 20′ = 1 Rep 2: Metcon (Time) ***Extra Credit*** 100/75 CaloriesTime Cap: 10:00

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04/17/2019

CrossFit Dark Side – CrossFit 1: Metcon (2 Rounds for time) Every 3:00 / 18:00 (6 Sets) 400m RunPost Fastest and Slowest Runs 2: Metcon (Time) 9-15-21 Power Cleans Rx: 135/95# Rx+: 165/115# 3-6-9 Bar Muscle UpsTime Cap: 12:00

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04/16/2019

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) 5 Rounds 1:00 Wall Balls Rx: 20/14# 1:00 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 1:00 Burpees 1:00 RestPost Total Reps For Each Round. 2: Metcon (No Measure) Accessory Work – 3 Sets 10/10 Kneeling Landmine Press 15-25 GHD’s

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04/13/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch Sottz Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Snatch Snatch Balance 2: SN + HSN (OTM 15:00 ) Squat Snatch Hang Squat Snatch 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee + Mid-Thigh + Finish 4: SnPP + OHS (3 + 1 x 5 Sets) Snatch Grip Push Press Overhead Squat

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04/13/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 25 Double Unders 15 Air Squats 10 Alt. DB Snatches Partner B: Plank HoldPartners Go Round For Round.

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04/12/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) AMRAP 10:00 1 Mile Run Max Clean & Jerks Rx: 135/95#Rest 3:00 and Begin 1.B 1.B: Metcon (AMRAP – Reps) AMRAP 7:00 800m Run Max Power Snatches Rx: 115/85#Rest 3:00 and Begin 1.C 1.C: Metcon (AMRAP – Reps) AMRAP 4:00 400m Run Max Thrusters Rx: 95/65#

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