08/31/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean Warm Up – 3 Sets 2 Hang Clean Pulls 2 Hang Clean High Pulls 2 Hang Power Cleans 2: Hang Power Clean (OTM 15:00 – 1 Rep) 3: Deficit Clean Pull (3-3-3) 4: Enderton FSQ Complex (Build to a heavy complex) Rep 1: 3 Second Pause In Bottom Rep 2: Double Bounce Rep 3: Front Squat

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08/31/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 35/25 Calories 8 Synchro Burpees 40 Kettlebell Swings 8 Synchro BurpeesSplit Calories & KB Swings As Needed.

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08/30/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 15/12 Calories 20’/20′ DB Overhead Lunge Rx: 40/25# Rx+: 50/35#Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# 10 Pull-Ups Rx+: 5/3 Ring Muscle UpsRest 2:00 and Begin 1.C 1.C: Metcon (Time) 600m Run w/ Wall Ball Rx: 20/14# Rx+: 30/20#

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08/29/2019

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) 5 Rounds 1:00 Wall Balls Rx: 20/14# 1:00 Box Jump Overs 1:00 Burpees 1:00 RestPost total reps for each round. 2: Metcon (Time) ***Extra Credit*** 150 Sit-UpsTime Cap: 8:00

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08/28/2019

CrossFit Dark Side – CrossFit 1: PCL + HCL + Jerk (1:30 x 10) Power Clean Hang Squat Clean Jerk 2: Metcon (Time) 3 Rounds 50 Double Unders 7/7 Dumbbell Hang PCL & Jerks Rx: 40/25# Rx+: 50/35# 12 Toes to BarTime Cap: 14:00

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08/27/2019

CrossFit Dark Side – CrossFit 1: Metcon (2 Rounds for time) Every 4:30 / 22:30 (5 Sets) 800m RunPost Fastest & Slowest Rounds 2: Metcon (No Measure) Accessory Work – 3 Sets 10/10 Dumbbell Bent Over Row 10 Alt. Weighted Pistols

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08/26/2019

CrossFit Dark Side – CrossFit 1: Overhead Squat (5-5-5-5) 2: Metcon (Time) 20-15-10 Power Snatches Rx: 115/75# Rx+: 155/105# Handstand Push-Ups Rx+: StrictTime Cap: 15:00

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08/24/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm-Up – 3 Sets Snatch Pull Snatch High Pull Tall Snatch Snatch Balance Snatch 2: Squat Snatch (OTM 15:00 – 1 Rep) 3: Snatch High Pull (3-3-3) Record Heaviest Successful Lift 4: Snatch Grip Push Press (3-3-3-3-3)

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08/23/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) 200m Run 10 Thrusters Rx: 135/95# 2 Rope Climbs 400m Run 20 Thrusters Rx: 105/75# 4 Rope Climbs 600m Run 30 Thrusters Rx: 95/65# 6 Rope ClimbsTime Cap: 30:00

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