CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch – 3 Sets 2 High Pulls 2 Muscle Snatches 2 Snatch Push Press 2 Snatch Balances 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 (5-5-5) 1 – 2″ From The GroundHigh Pull! Barbell does not touch the ground after the 1st rep. 4: Overhead Squat (15:00…
CrossFit Dark Side – Saturday WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 20/14 Calories 10 Power Snatches Rx: 135/95# 4 Wall WalksRest 3:00 and begin 1.B B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10/7 Calories 5 Power Snatches Rx: 165/115# 2 Wall Walks
CrossFit Dark Side – Bootcamp Bootcamp 12 Minutes EMOM 10 Dumbbell Deadlifts + frog pumps 10 Dumbbell Hang Power Clean + 5 Dumbbell Strict Press 10 Yoga Push-Ups 30 High Knees Single Unders 12 minutes 27-21-15 Row Cals 21-15-9 Ring Rows With the remainder of time Overhead Hold 3-minute rest 12 Minutes 21-15-9 Bike Cals 27-21-15 Weighted Sit Ups With Remainder of time Hollow Hold 3-minute rest 12 Minutes 30-40-50 Goblet squats 15-20-25 Sumo Deadlifts With the remainder of time…
CrossFit Dark Side – CrossFit 1: Metcon (Time) 5 Rounds 200m Farmer Carry 10 Manmakers Rx: 40/25# Rx+: 50/35#Time Cap: 30:00
CrossFit Dark Side – CrossFit 1: Metcon (Time) 1000/800m Row/Ski or 60/45 Bike Calories 5 Rounds 12 KB Swings Rx: 53/35# 12 Box Jumps Rx: 24/20″ 1000/800m Row/Ski or 60/45 Bike CaloriesTime Cap: 22:00 2: Metcon (No Measure) Accessory Work – 3 Sets 5-10 Strict Pull-Ups 10 DB Bench Press
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 15 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Push-Ups 5 Chest to Bar Pull-Ups Rx+: BMU’sRight Into 1.B 1.B: Power Clean (10:00 To Find 1RM)
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run 15 DB Deadlifts 15 DB Squats -5 Burpees if you break the dumbbell movements.Rx: 40/25# Rx+: 50/35# 2: Metcon (No Measure) Core Conditioning – :45/:15 x 5 Plank DB Pull Throughshttps://youtu.be/aFrXv1bdioY
CrossFit Dark Side – CrossFit 1: Pause Back Squat (20:00 To Find 2RM) 3 second pause in bottom of squat 2: Metcon (Time) 50-75-100 Double Unders 10-20-30 Hang Power Snatches Rx: 75/55# Rx+: 115/85#Time Cap: 12:00
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean Warm Up – 3 Sets Clean Lift Off Clean Pull Tall Clean Squat Clean 2: CL Pull + HCL + CL (1:30 x 10 – 1 Set) Clean Pull Hang Squat Clean Squat CleanDrop barbell after HCL and reset before CL 3: Deficit Clean Pull (3-3-3) Use top of jerk blocks or 25# plates for deficit 4: Enderton FSQ Complex (15:00 to build to a heavy complex) Rep…
CrossFit Dark Side – Saturday WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run 3 Box Jumps 3 Power Cleans 200m Run 6 Box Jumps 6 Power Cleans 200m Run 9 Box Jumps 9 Power Cleans Etc…Rx: 135/95# & 24/20″ Score will be last fully completed round plus partial rounds. Run counts as 1 rep. Round of 3 – Round 1, Round of 6 – Round 2, Etc. 2: Metcon (AMRAP – Rounds and Reps) Core…
