CrossFit Dark Side – CrossFit
1: HHCL+HCL+CL (Every 1:30 x 8)
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Unbroken complex. Use first 3 sets as warm up then 70%
2: Push Jerk (1-1-1)
80-90%
3: Metcon (Time)
15 Push-ups
15 Squat Cleans Rx: 75/55# Rx+: 95/65#
15 Push-ups
25 Pull-ups
At 6:00
10 Handstand Push Ups
10 Squat Cleans Rx: 115/75# Rx+: 135/95#
10 Handstand Push Ups
15 Chest to Bar
At 12:00
8 Handstand Push Ups Rx+: Strict HSPU
5 Squat Cleans Rx:135/95# Rx+: 185/125#
8 Handstand Push Ups
8 Bar Muscle Ups
Time Cap: 18:00
4: Metcon (Weight)
**Optional Strength**
Back Squat
8-5-5-3-3-1