07/01/2019

CrossFit Dark Side – CrossFit 1.A: Front Squat (3-3-3) 1.B: Front Squat (2-2) 2: Metcon (Time) Buy-In: 200m Farmer Carry Rx: 40/25# Rx+: 50/35# 21-15-9 Dumbbell Deadlifts Pull-UpsTime Cap: 14:00

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06/29/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean & Jerk – 3 Sets Clean Pull Power Clean Jerk Balance Jerk Press Split Jerk 2: PCL + 2 FSQ + Jerk (1:30 x 10) 1 Power Clean 2 Front Squats 1 Jerk 3: Deficit Clean Pull (4-4-4) 4: PP + PJ + SJ (Build to a heavy complex) 1 Push Press 2 Push Jerks 3 Split Jerks

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06/29/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ KB A: 15 Kettlebell Swings 6 Synchro Burpees B: 15 Kettlebell Swings 6 Synchro Burpees

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06/27/2019

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5-5) 2: Metcon (Time) Buy-In: 50/35 Calories 30-20-10 Dumbbell Snatches Rx: 40/25# RX+: 50/35# Toes to BarTime Cap: 15:00

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06/26/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 40 Double Unders 15 Wall Balls Rx: 20/14# Rx+: 30/20#Right Into 1.B 1.B: Squat Clean (8:00 To Find 1RM) Begin with empty barbell.

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06/25/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) 4 Rounds 400m Run 25′ DB Overhead Walking Lunge Rx: 40/25# Rx+: 50/35# 15 Pull-Ups Rx+: Chest to Bars 25′ DB Overhead Walking LungeTime Cap: 20:00 2: Metcon (No Measure) Accessory Work – 3 Sets :15 Jumping Bulgarian Split Squats :15 Jumping Bulgarian Split Squats 40′ Suitcase & Waiter Carry 40′ Suitcase & Waiter Carry

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06/24/2019

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5) 2: Metcon (Time) 5 Rounds 6 Deadlifts 5 Hang Power Cleans 4 Shoulder to Overhead Each round must be unbroken, 6 Burpees Over Bar if broken early. Rx: 115/85# Rx+: 155/105#Time Cap: 10:00

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06/22/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: Dumbbell Hold (Farmer Carry Position) Partner B: 40′ Walking Lunge 5 Burpees 10 Knee Raises Rx+: T2B 5 Burpees 40′ Walking Lunge

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06/22/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 3 Sets Snatch Pull Snatch High Pull Tall Snatch 2 Hang Snatches 2: 2 Hang Snatches (OTM 15:00) 1 Hang Squat Snatch (Below Knee) 1 Hang Squat Snatch (Above Knee) 3: Segmented Snatch Pull (3-3-3-3) “1 + Knee + Mid-Thigh + Finish 4: Snatch Grip Push Press (5-5-5-5-5)

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