CrossFit Dark Side – CrossFit 1: Front Squat (20:00 To Find A Heavy 5RM) From the ground. First rep can be a squat clean. 2: Metcon (Time) 2 Rounds 100 Double Unders 25 Shoulder Overhead 25 Front Squat Rx: 75/55# Rx+: 115/85#Time Cap: 15:00
CrossFit Dark Side – Saturday WOD 1: Pause SN + SN (15:00 To Find A Heavy Complex) Pause Squat Snatch (2 Second Pause @ Knee) Squat SnatchNot touch and go 1: Metcon (AMRAP – Rounds and Reps) AMRAP 5:00 / 2:00 × 3 Buy-In: 15/12 Calories 6 Burpees Over Bar 2 Squat Snatches 1 Rope ClimbAMRAP 1: Rx: 95/65# Rx+: 135/95# AMRAP 2: Rx: 115/75# Rx+: 155/105# AMRAP 3: Rx: 135/95# Rx+: 175/115# Pick up where you left off…
CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 50 Wall Balls Rx: 20/14# Rx+: 30/20# 40 Calories 20 Pull-Ups Rx+: C2BTime Cap: 30:00
CrossFit Dark Side – CrossFit 1: Shoulder Press (15:00 To Find A Heavy 3RM) Barbell will come from the ground. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 40 Double Unders 20 Push-Ups 10 Deadlifts Rx: 135/95# Rx+: 185/125#
CrossFit Dark Side – CrossFit 1: Hang Clean (15:00 To Find A Heavy 1RM) Full Squat 2: Metcon (Time) 3 Rounds 20 Alt. Front Rack Lunges Rx: 95/65# Rx+: 135/95# 20 Box Jumps Rx: 24/20″Time Cap: 15:00
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 400m Run 20 Burpees 2: Metcon (No Measure) Accessory Work – 3 Sets 5/5 Seated Single Arm DB Presses 15 Hollow Rocks
CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find A Heavy 5RM) 2: Metcon (Time) 10,9,8…3,2,1 Toes to Bar 1,2,3…8,9,10 Power Cleans Rx: 95/65#Time Cap: 15:00
CrossFit Dark Side – Saturday WOD 1: Squat Clean and Jerk (15:00 To Find A Heavy 1RM) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Partner Version Partner A: Max Calories Partner B: Rx – 2 Rounds 12 Wall Balls 20/14# 8 Push-Ups 4 Pull-Ups Rx+ – 2 Rounds 12 Wall Balls 30/20# 8 Handstand Push-ups 4 Chest to Bars Partners switch once 2 Rounds are completed Solo Version 15 Calories 12 Wall Balls 20/14# or 30/20# 8…
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) Alt. EMOM 10:00 – Max Burpees – RestPost Total Number of Burpees Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 DB Deadlifts 10 DB Front Squats 10 DB Shoulder to Overhead Rx: 40/25# Rx+: 50/35#Rest 2:00 and begin 1.C 1.C: Metcon (Time) For Time Outside: 400m Farmer Carry Inside (Only if Raining): 15 Wall Walks
CrossFit Dark Side – CrossFit 1: Metcon (Time) 50-40-30-20-10 Calories Sit-UpsTime Cap: 21:00 2: Metcon (No Measure) Acessory Work – 3 Sets 6-10 DB Hammer Curls 6-10 DB Triceps Extensions
