CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 25/20 Calories 25 Dumbbell Squats Rx+: Front Squats 25 Hanging Knee Raises Rx+: T2B 25 Dumbbell Shoulder to Overhead Rx+: Barbell S20 -DB’s or Barbell can not touch the ground – 10 Synchro Burpee Penalty
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean Warm-Up – 3 Sets Clean Lift Off Clean Pull Tall Clean Squat Clean 2: 2 Clean Lift Off + Clean (OTM 15:00 – 1 Rep) 2 Clean Lift Offs 1 Squat Clean 3: Clean Pull (3-3-3) Same weight for all 3 sets – HEAVY! 4: PP + PJ + SJ (15:00 To Find Heavy Complex) 1 Push Press 2 Push Jerks 3 Split Jerks
CrossFit Dark Side – CrossFit 1: Metcon (Time) 400m Run 50 Overhead Squats Rx: 75/55# 400m Run 50 Box Jumps Rx: 24/20″ 400m Run 50 Shoulder to Overhead Rx: 75/55# 400m Run 50 Wall Balls Rx: 20/14#Time Cap: 30:00
CrossFit Dark Side – CrossFit 1: Metcon (Time) 5 Rounds 20/16 Calories 10 Renegade Rows Rx: 40/25# Rx+: 50/35# 15 Weighted Sit-Ups w/ 1 DumbbellTime Cap: 20:00 2: Metcon (No Measure) ***Extra Credit*** Max Effort Dumbbell Farmer Hold Rx: 50/35# – Use KB’s if needed Accumulate 15-25 Strict Pull-Ups
CrossFit Dark Side – CrossFit 1: Squat Snatch (OTM 15:00 – 1 Rep) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 40 Double Unders 16 Dumbbell Snatches Rx: 40/25# Rx+: 50/35#
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 Buy-In: 120′ Bear Crawl Rx+: 40′ Handstand Walk Remaining Time: 10 Pull-Ups Rx+: Chest to Bar 10 Burpees to BarPost total rounds and reps for pull ups and burpees. 2: Metcon (No Measure) Accessory Work – 3 Sets :15 – :30 L-Sit Hold 10 Dumbbell Hammer Curls
CrossFit Dark Side – CrossFit 1: Front Squat (20:00 To Find A Heavy 2RM) 2: Metcon (Time) 10,9,8…3,2,1 Power Cleans Rx: 115/75# Rx+: 165/115# Handstand Push-Ups Rx+: StrictTime Cap: 15:00
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm-Up – 3 Sets Snatch High Pull Muscle Snatch Snatch Grip Push Press Snatch Balance Snatch 2: 3-Postion Snatch (1:30 X 10) High Hang, Mid-Thigh, Below Knee Full Squat for each position 3: Pause Snatch Pull (3-3-3) 3 Second pause at knee for each rep. 4: Overhead Squat (15:00 To Find Heavy 2RM)
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ DB’s 12 Dumbbell Manmakers
CrossFit Dark Side – CrossFit 1.A: Metcon (2 Rounds for time) Every 5:00 / 10:00 (2 Sets) 800m RunPost Times for both runs. Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 50 Double Unders 2 Rope ClimbsRest 2:00 and begin 1.C 1.C: Metcon (Time) 15 Wall WalksTime Cap: 27:00
