CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) 4 Rounds 400m Run 50 Double Unders 25 Wall Balls Rx: 20/14# Rx+: 30/20#Time Cap: 21:00 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning – AMRAP 5:00 10 Weighted Sit-Ups 20 Russian Twists Rx: 25/15# Plate Rx+: 35/25# Plate
CrossFit Dark Side – CrossFit 1.A: Shoulder Press (20:00 To Find 1RM) 20:00 clock to find both 1.A and 1.B 1.B: Push Press (20:00 To Find 1RM) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 2 Burpees to Pull-Up Bar 2 Pull-Ups Rx+: C2B 4 Burpees to Pull-Up Bar 4 Pull-Ups Rx+: C2B 6 Burpees to Pull-Up Bar 6 Pull-Ups Rx+: C2B Etc…Post last full completed round plus any partial reps.
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Complex Warm Up – 3 Sets 2 Snatch High Pulls 2 Muscle Snatches 2 Snatch Push Presses 2 Snatch Balances 2: SNHP + HSN + SNBAL (1:30 x 10) Snatch High Pull Hang Squat Snatch Snatch Balance 3: Pause Snatch Pull (5 x 1) 10 Second Pause – 1″ off ground and then finish pull! 4: Snatch Grip Push Press (15:00 To Build To Heavy 3RM)
CrossFit Dark Side – Saturday WOD 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 6:00 10/7 Calories 6 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35#Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 6:00 10/7 Calories 6 Alt. Front Rack Lunges Rx: 40/25# Rx+: 50/35#Rest 2:00 and begin 1.C 1.C: Metcon (AMRAP – Rounds and Reps) AMRAP 6:00 10/7 Calories 3 Dumbbell Manmakers Rx: 40/25# Rx+: 50/35#
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Complex Warm Up – 3 Sets 2 Snatch High Pulls 2 Muscle Snatches 2 Snatch Push Presses 2 Snatch Balances 2: SNHP + HSN + SNBAL (1:30 x 10) Snatch High Pull Hang Squat Snatch Snatch Balance 3: Pause Snatch Pull (5 x 1) 10 Second Pause – 1″ off ground and then finish pull! 4: Snatch Grip Push Press (15:00 To Build To Heavy 3RM)
CrossFit Dark Side – CrossFit 1: Metcon (Time) 1 Mile Run 30 Squat Snatches Rx: 75/55# Rx+: 115/85# 30 Handstand Push-Ups Rx+: Strict 150 Double UndersTime Cap: 30:00
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 15 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Burpees 5 Bent Over Rows Rx: 95/65# Rx+: 135/95# 2: Metcon (Time) Core Conditioning 30 Weighed Sit-Ups Rx: 25/15# 30 Sit-Ups 20 Weighted V-Ups Rx: 15/10# 20 V-Ups
CrossFit Dark Side – CrossFit 1: CL Pull + HCL + 2 Jerks (1:30 x 10) Clean Pull Hang Squat Clean 2 Split Jerks 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 10 Toes To Bar 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53#
CrossFit Dark Side – CrossFit 1: Metcon (Calories) 5 Sets 3:00 Max Calories 1:00 RestPost Total Calories 2: Metcon (No Measure) Accessory Work – 3 Sets 15-25 GHD’s Max Distance Handstand Walk or HS Walk Practice
CrossFit Dark Side – CrossFit 1: Front Squat (20:00 To Find A Heavy 1RM) 2: Metcon (Time) 3 Rounds 10 Alt. Single Arm Devil Presses Rx: 40/25# Rx+: 50/35# 15 Pull-Ups Rx+: C2BTime Cap: 13:00
