11/21/2019

CrossFit Dark Side – CrossFit 1: Metcon (Calories) 5 Sets 2:00 Max Calories 2:00 RestUse :15 Transitions if needed Post Total Calories 2: Metcon (No Measure) ***Extra Credit*** AMRAP 6:00 15/10 Push-Ups 5 Strict Pull-Ups

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11/20/2019

CrossFit Dark Side – CrossFit 1: Pause CL DL + HPCL + FSQ + J (1:30 x 10) Pause Clean Deadlift (2 Sec. @ Knee) Hang Power Clean Front Squat Jerk 2: Metcon (Time) 3 Rounds 12 Front Squats Rx: 135/95# Rx+: 165/115# 12 Burpee Pull-Ups Rx+: Burpee C2BTime Cap: 12:00

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11/19/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 60 Double Unders 15 Toes to Bar 10 Handstand Push-Ups Rx+: Strict 6 Alt. Single Arm Devils Press Rx: 40/25# Rx+: 50/35# 2: Metcon (No Measure) Accessory Work – 3 Sets 10 DB Hammer Curls 5/5 DB Single Arm Rows

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11/18/2019

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find A 2RM) 2: Metcon (Time) 100 Wall Balls Rx: 20/14# Rx+: 30/20# Every Break: 20 Sit-UpsTime Cap: 15:00

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11/16/2019

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

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11/16/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 50 Wall Balls Rx+: Clean & Jerks 135/95# 25 Burpees At the 0, 5, 10, and 15 Minute mark complete a 400m run.

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11/15/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) Alt. EMOM 10:00 15/12 Calories 5 Thrusters Rx: 135/95# Rx+: 165/115#Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 15 Deadlifts Rx: 135/95# Rx+: 165/115# 3 Wall WalksRest 2:00 and Begin 1.C 1.C: Metcon (Time) 400m Farmer Carry Rx: 40/25# Rx+: 50/35#

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11/14/2019

CrossFit Dark Side – CrossFit 1: Bench Press (20:00 to find a heavy 5RM) 2: Metcon (Time) 75 Box Jumps Rx: 24/20″ 50 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 25 Toes to BarTime Cap: 13:00

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11/13/2019

CrossFit Dark Side – CrossFit 1: Squat Snatch (OTM 15:00 – 1 Rep) 2: Metcon (Time) 4 Rounds 50 Double Unders 5 Hang Power Snatches 10 Overhead SquatsRx: 95/65# Rx+: 135/95# Time Cap: 12:00

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11/12/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 1 Rope Climb 3 Power Cleans Rx: 155/105# Rx+: 185/125# 6 Burpees Over BarPick up where you left off. 2: Metcon (AMRAP – Reps) Core Conditioning 5 Rounds :30 Weighted V-Ups 15/10# :15 Rest

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