CrossFit Dark Side – Bootcamp Bootcamp 10 minutes of movement flow Bootcamp 30:30 20-min (4 rounds) (30 seconds on, 30 seconds off. each exercise) Quadruped position around box Banded Lateral Shuffle + hop Banded jack squats Plank shoulder taps into arm extension Wall sit | arms extended 8 min timer: Goal 6 rounds 180 burpees X 6 Bad Dog X 12 on each side Plank row x 8 each side 8 minutes: Goal 6 rounds Forward lunge knee drives…
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean & Jerk Warm – 3 Sets Clean Pull Tall Clean Jerk Balance Jerk Press Split Jerk 2: 2 CL + Jerk (1:30 x 10) 2 Squat Cleans 1 JerkNot touch & go. Drop after the first clean and reset. 3: Press From Jerk Stance (10:00 To Find A Heavy 2RM) 4: Enderton FSQ Complex (15:00 To Find A Heavy Complex) Rep 1: 3 Second Pause In Bottom Rep…
CrossFit Dark Side – Saturday WOD 1: Metcon (Time) 75/65 Calories Right Into 5 Rounds 15 Chest to Bars Rx+ 10 BMU 7 Shoulder to Overhead Rx: 155/105# Rx+: 205/135#Time Cap: 35:00
CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 400m Run 4 Rounds 3 Power Cleans Rx: 155/105# Rx+: 205/145# 6 Handstand Push-Ups 9 Wall Balls (20/14)1 round is a 400m run into 4 rounds of pcl, hspu, and wb. You will do that 3 times. Time Cap: 30:00
CrossFit Dark Side – CrossFit 1: Bench Press (20:00 To Find A 5RM) 2: Metcon (Time) 50-40-30-20-10 Ball Slams Rx: 25/15# Sit-UpsTime Cap: 20:00
CrossFit Dark Side – CrossFit 1: Squat Snatch (OTM 15:00 – 1 Rep) 2: Metcon (Time) 30/25 Calories 30 Overhead Squats Rx: 95/65# Rx+: 135/95# 30/25 CaloriesTime Cap: 10:00
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 20 Alt. Hang Dumbbell Clean & Jerks Rx: 40/25# Rx+: 50/35# 20 Push-Ups 20 Toes to Bar 200m Run w/ DB 2: Metcon (No Measure) Accessory Work – 3 Sets 1 Rope Climb (Practice) – Legless if Possible Handstand Practice
CrossFit Dark Side – CrossFit 1: Pause Back Squat (20:00 To Find A 3RM) 3 Second Pause each rep. 2: Metcon (Time) 3 Rounds 15 Pull-Ups Rx+: C2B 160′ Bear Crawl -40′ Forward, 40′ Backward x2Time Cap: 12:00
CrossFit Dark Side – Saturday WOD 1: Metcon (Time) 2 Rounds 25 Hang Power Cleans Rx: 135/95# 25 Renegade Rows Rx: 40/25# Rx+: 50/35# 25 Front Squats 25 Pull-Ups 25 Push Jerks 25 V-UpsRenegade Row – Push-Up + Row Left + Row Right
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Power Snatch Warm-Up – – 3 Sets 2 Snatch High Pull-Ups 2 Muscle Snatches 2 Snatch Push Presses 2 Power Snatches 2: Power Snatch (OTM 15:00 – 1 Rep) 3: Snatch Pull (3-3-3) 4: Pause OHS + OHS (15:00 To Build To A Heavy) Pause Overhead Squat Overhead Squat3 Second Pause In First OHS
