CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean Warm Up – 3 Sets Clean Lift-Off Clean Pull Tall Clean Pause Clean 2: Pause Clean (OTM 15:00 – 1 Rep) 1 Pause Squat CleanPause 2 Seconds @ Knee 3: Clean Pull (3-3-3) 4: Enderton FSQ Complex (15:00 To Find A Heavy Complex) Rep 1: 3 Second Pause In Bottom Rep 2: Double Bounce Rep 3: Front Squat
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ Kettlebell 30 Dumbbell Snatches Rx+: HPSN 95/65# 30 Dumbbell Squats Rx+: Overhead Squats -10 Synchro burpees if KB touches the ground. -Split reps as needed.
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 12:00 – 15/12 Calories – 12 BurpeesRest 3:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 8 Handstand Push-Ups Rx+: Strict 4 Power Cleans Rx: 165/115# Rx+: 225/155# 2 Rope Climbs
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 25′ Burpee Broad Jumps 10 Pull-Ups 25′ Burpee Broad Jumps 2: Metcon (No Measure) ***Extra Credit*** 3 Sets 15/12 Calorie Ski 10-20 GHD’s
CrossFit Dark Side – CrossFit 1: Hang Snatch (OTM 15:00 – 1 Rep) Full Squat 2: Metcon (Time) 4 Rounds 200m Run 10 Overhead Squats Rx: 95/65# Rx+: 135/95#14:00
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 2 Dumbbell Manmakers Rx: 40/25# Rx+: 50/35# 10 Push-Ups 10 Jumping Lunges Rx+: PistolsPick up where you left off after 1:00 rest. 2: Metcon (No Measure) Accessory Work – 3 Sets 40′ DB Bear Crawl 40′ DB Reverse Bear Crawl
CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find A Heavy 2RM) 2: Metcon (Time) 150 Double Unders 50 Shoulder to Overhead Rx: 75/55# Rx+: 115/85# 30 Toes To BarTime Cap: 11:00
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up – 3 Sets Snatch Lift Off Snatch High Pull Muscle Snatch Snatch Push Press Snatch Balance Pause Snatch 2: Pause Snatch (OTM 15:00 – 1 Rep) Pause 2 Seconds at the knee. Full squat each rep. Record Heaviest Successful Lift 3: Low Hang Snatch Pull (3-3-3) 1 – 2″ From The Ground 4: Overhead Squat (15:00 To Find A Heavy 3RM)
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 30/22 Calories 40 Wall Balls 15 Synchro Burpees
CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 800m Run 15 Clean & Jerks (Squat or Power) 10 Snatches (Squat or Power) 5 ThrustersWeight Increases Each Round: Rx: 95/65, 115/75#, 135,95# Rx+: 135/95, 155/105#, 165/115# Time Cap: 32:00
