CrossFit Dark Side – Barbell Club 1 : Metcon (No Measure) Snatch Warm Up – 3 Sets Snatch High Pull Muscle Snatch Snatch Push Press Snatch Balance Hang Squat Snatch 2: Hang Snatch (OTM 15:00 – 1 Rep) Full Squat 3: Segmented Snatch Pull (3-3-3) “1 + Knee + Mid-Thigh + Finish 4: Snatch Grip...Read More

CrossFit Dark Side – Saturday WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 50 Double Unders 5 Power Cleans Rx: 165/115# Rx+: 225/155# 5 Bar Muscle Ups Rx+: Unbroken – 6 Toes to Ring + 3/2 Ring Muscle Ups 2: Metcon (No Measure) Accessory Work – 3 Sets 15-25 GHD Sit-ups Max Distance...Read More

CrossFit Dark Side – Bootcamp Bootcamp 30:30 20-min (4 rounds) (30 seconds on, 30 seconds off. each exercise) ⁃Quadruped kick back into push up ⁃Quadruped hand to knee taps ⁃Skater plyo broad jump ⁃Bent knee reverse crunch ⁃KB goblet Clean + thruster 20 Minute every minute on the minute 20 dumbbell jump squats 8 dumbbbell...Read More