CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 10 Deadlifts Rx: 135/95# Rx+: 185/125# 10 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Toes to Bar 2: Metcon (AMRAP – Rounds and Reps) Extra Credit – AMRAP 7:00 15 V-Ups 1 Rope Climb
CrossFit Dark Side – CrossFit 1: Power Snatch (OTM 15:00 – 1 Rep) 2: Metcon (Time) 3 Rounds 10 Power Snatches Rx: 115/75# Rx+: 155/105# 20 Jumping Lunges Rx+: PistolsTIme Cap: 14:00
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 7:00 3 Calories 3 Burpees 6 Calories 6 Burpees 9 Calories 9 Burpees Etc.Post last fully completed round plus any partial reps. Rest 3:00 and Begin 1.B 1.B: Metcon (Time) For Time – Back Down The Ladder Start with the round that you left off and work back down through the 3’s. For Partial Reps – Even if you were one 1 rep into the next…
CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find A Heavy 10RM) 2: Metcon (Time) 5 Rounds 40 Double Unders 14 Dumbbell Snatches Rx: 40/25# Rx+: 50/35#Time Cap: 13:00
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up – 3 Sets 2 Snatch High Pull 2 Muscle Snatches 2 Snatch Push Press 2 Snatch Balances 2: PSN + SNBAL (OTM 15:00 – 1 Rep) Power Snatch Snatch Balance 3: Low Hang Snatch Pull (3-3-3) 1 – 2″ From The GroundSnatch High Pull 4: Overhead Squat (15:00 To Find A 1RM)
CrossFit Dark Side – Saturday WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 3 Burpee Box Jump Overs Rx: 24/20″ Rx+: 30/24″ 6 Overhead Squats Rx: 75/55# Rx+: 115/85# 25 Double UndersPick up where you left off after the 1:00 rest 2: Metcon (AMRAP – Reps) AMRAP 5:00 Max Weighted Sit-Ups Rx: 25/15#
CrossFit Dark Side – Bootcamp Bootcamp 30:30 20 min (4 rounds) In and out squat jumps Plank taps 5 Banded Squat + forward – Back Walk Forearm Pike up Stations 1-6 :30 on:30 off 4 Rounds 1 Minute rest between each round 1.Sled Drag 2. Slide Mountain Climbers 3. Battle Rope 4.Gorilla Burpee + Bicep Curl 5. Slam Balls 6. Deficit Split Switches 1-minute rest (water) 4 Rounds Sit up + Oblique crunches 10 reps each Leg Lift Over…
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) Alt. EMOM 10:00 15 Wall Balls Rx: 20/14# Rx+: 30/20# 15/12 Push-UpsRest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 10 Deadlifts Rx: 135/95# Rx+: 185/125# 10 Handstand Push-Ups Rx+: StrictRest 2:00 and begin 1.C During the rest, strip your weights to an empty bar. 1.C: Metcon (Time) 50 Thrusters Rx: 45/35# If you break – 5 Burpees Only can rest overheadTime Cap: 30:00
CrossFit Dark Side – CrossFit 1: Bench Press (20:00 To Find A 1RM) 2: Metcon (Time) 5 Rounds 200m Run 20 Ball Slams Rx: 25/15#Time Cap: 16:00
CrossFit Dark Side – CrossFit 1: Power Clean (OTM 15:00 – 1 Rep) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 40 Single Unders 6 Burpees Over Bar 4 Hang Power Cleans Rx: 155/105# Rx+: 205/145#Double Unders are not Rx.
