CrossFit Dark Side – CrossFit
1: HHSN + HSN + SN (Every 1:30 x 8)
High Hang Snatch
Hang Snatch
Snatch
Unbroken complex, full squat. Use first 3 sets as warm up then 70%.
2: Overhead Squat (1-1-1)
90%
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:00
10 Kettlebell Swings Rx: 53/35# Rx+: 70/53#
10 Box Jumps Rx: 24/20″ Rx+: 30/24″
4: Metcon (Weight)
**Optional Strength**
Bench Press
8-5-5-3-3-1