CrossFit Dark Side – CrossFit
Snatch
EMOM 5:00
Full squat. Stay lighter and focus on technique.
-Rest 1:00 then start 2nd EMOM
Clean & Jerk
EMOM 5:00
Power or squat/push jerk or split. Stay lighter and focus on technique.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:00
1, 2, 3, 4, 5….
Power Cleans Rx: 135/95# Rx+: 165/115#
Burpees Over the Bar
Accessory Work
3 Sets of:
5-10 Strict Pull Ups
10 Standing Dumbbell Tricep French Press
10 Plate Raises