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
CrossFit Dark Side – CrossFit 1: Metcon (Time) 4 Rounds 25/20 Calories 15 Box Jumps Rx: 24/20″ 15 Toes to BarTime Cap: 21:00 2: Metcon (AMRAP – Reps) ***Extra Credit*** AMRAP 5:00 Wall Walks
CrossFit Dark Side – CrossFit 1: Hang Power Clean (OTM 15:00 – 1 Rep) 2: Metcon (Time) 50 Hang Power Cleans Rx: 135/95# Rx+: 185/125# -Every 1:00 – 5 Bar Facing BurpeesWork begins with Burpees Time Cap: 12:00
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 40′ (20’/20′) DB Overhead Walking Lunge 20 DB Snatches 10 Pull-Up Rx+: Unbroken Complex – 5 Pull-Ups + 3 C2B + 2 BMUDB: Rx: 40/25# Rx+: 50/35# 2: Metcon (AMRAP – Reps) 3 Rounds 1:00 10 Weighted V-Ups – Remaining Time: Max Sit-Ups :30 Rest
CrossFit Dark Side – CrossFit 1: Push Press (20:00 To Build To Heavy 3RM) 2: Metcon (Time) 10-20-30 Wall Balls Rx: 20/14# Rx+: 30/20# 30-60-90 Double UndersTime Cap: 12:00
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 50/35 Calories 50 DB Thrusters Rx+: TH 95/65# 50/35 Calories 50 DB Snatches Rx+: PSN 115/75# 50/35 Calories 50 DB HPCL&J Rx+: PCL&J 135/95# 50/35 Calories 50 DB Squats Rx+: FSQ 155/105#
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) CL&J Warm Up – 3 Sets Clean Pull Tall Clean Jerk Balance Jerk Press Split Jerk 2: Clean and Jerk (OTM 15:00 – 1 Rep) Full Squat 3: Deficit Clean Pull (3-3-3) 4: PP + PJ + SJ (15:00 To Build To Heavy Complex) 1 Push Press 2 Push Jerks 3 Split Jerks
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 -15/12 Calories -6 Devil Press Rx: 40/25# R+: 50/35#Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 2 Squat Snatches Rx: 135/95# Rx+: 185/125# 5 Chest to Bars Rx+: 5/4 Ring Muscle UpsRest 2:00 and Begin 1.C 1.C: Metcon (Time) 400m Run w/ Wall Ball & Dumbbell Rx: 20/14 and 40/25# Rx+: 30/20# and 50/35#
