11/30/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean & Jerk Warm Up – 3 Sets Clean Pull Tall Clean Clean Jerk Balance Jerk Press Split Jerk 2: Clean and Jerk (OTM 15:00 – 1 Rep) Power or Squat 3: Segmented Clean Pull (2-2-2) Pausing at “1, Knee, Mid-Thigh then finish the pull Record Heaviest Successful Lift 4: Enderton FSQ Complex (15:00 t0 build to a heavy complex) Rep 1: 3 Second Pause In Bottom Rep 2:…

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11/30/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 200m Run Partner B: 250/200m Row or Ski, 20/15 Calorie Bike 40 Dumbbell Snatches 40 Dumbbell Goblet Squats

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11/29/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) “Back to Basics” 25 Deadlifts 25 Back Squats 25 Front Squats 25 Strict Presses 25 Push Presses 25 Push Jerks 25 Power Cleans 25 Squat Cleans 25 Thrusters 25 Power Snatches 25 Squat Snatches 25 Overhead Squats Every 2:00 – 10 BurpeesRx: PVC Pipe (Yes, a PVC!) Rx+: Empty Barbell Goal is to move fast but with perfect movement. There should be a distinct difference between the Push Press and Push…

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11/28/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) Team Deck of Cards Diamonds: Jumping Lunges Hearts: Burpees Clubs: Tuck-Ups Spades: Wall Balls (Only 1 Person Performs WB’s) Ace’s: 25 Calories (Partners hold plank) Jack’s, Queen’s, and King’s: 12 RepsTime Cap: 40:00

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11/27/2019

CrossFit Dark Side – CrossFit 1: Pause SN DL + HSN + SnBAL + OHS (1:30 x 10) Pause Snatch Deadlift – 2 Sec @ Knee Hang Squat Snatch Snatch Balance Overhead Squat 2: Metcon (Time) 3 Rounds 25 Wall Balls Rx: 20/14# Rx+: 30/20# 100′ Bear Crawl Rx+: 50′ Handstand WalkTime Cap: 12:00

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11/26/2019

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) AMRAP 4:00 / 1:00 x 4 Buy-In: 400m Run Rd 1: Max Clean & Jerks Rx: 95/65# Rx+: 135/95# Rd 2: Max Toes to Bar Rd 3: Max Clean & Jerks Rx: 145/95# Rx+: 185/125# Rd 4: Max Chest to Bars Rx+: Bar Muscle Ups 2: Metcon (No Measure) Accessory Work – 3 Sets 40’/40′ Waiter & Suitcase Carry 10-20 GHD’s

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11/25/2019

CrossFit Dark Side – CrossFit 1: Pause FSQ + FSQ (20:00 to find a heavy complex) Pause Front Squat Front Squat 2: Metcon (Time) 100 Double Unders 25 Shoulder to Overhead Rx: 95/65# 30 Alt. Front Rack Lunges 25 Shoulder to Overhead 100 Double UndersTime Cap: 14:00

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11/23/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Hang Snatch Warm Up – 3 Sets Hang Snatch High Pull Hang Muscle Snatch Snatch Grip Push Press Snatch Balance Hang Squat Snatch 2: Hang Snatch (OTM 15:00 – 1 Rep) Full Squat 3: Hang Snatch High Pull (5-5-5) 4: Snatch Grip Push Press (15:00 To Build To A Heavy 3RM)

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11/23/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 15/12 Calories RX – Partner B: 15 Kettlebell Swings 10 Goblet Squats 5 Burpees RX+ – Partner B: 10 Hang Power Snatches 95/65# 10 Overhead Squats 10 Burpees Over BarPartners switch every time calories are completed.

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11/22/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) 1:30 / :30 x 6 200m Run Max BurpeesRest 3:00 and Begin 1.B 1.B: Clean Complex – AMRAP 15:00 (AMRAP – Rounds and Reps) AMRAP 15 Minutes 1 Deadlift 1 Squat Clean 1 Front Squat 1 Jerk Rx: 165/115# Rx+: 225/155

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