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darkside
CrossFit Dark Side – CrossFit Power Clean + Hang Squat Clean (EMOM 10:00) Partner Wod (AMRAP – Rounds and Reps) AMRAP 20:00 “I Go U Go” 10 Wallballs Rx: 20/14# 7 Box Jumps Rx: 24/20” Rx+: 30/24” 5 Power Cleans Rx: 135/95# 185/125# Partner 100M Run
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CrossFit Dark Side – CrossFit 1.A: Friday Die Day (AMRAP – Rounds) Alt. EMOM 10:00 (5 Rounds) Odd: 15/12 Calories 40’ Bear Crawl Rx+: 20’ Handstand WalksRest 2:00 HS walk must be done in 10’ sections for Rx+ 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Alt. Dumbbell Snatches Rx: 40/25# Rx+: 50/35#...
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CrossFit Dark Side – CrossFit Shoulder Press (8-6-4-3-1) Spend 15:00 building to a 1RM Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 30 Double Unders 10 Hang Power Cleans Rx: 95/65# Rx+: 135/95# 1 Rope Climb Rx+: Legless
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CrossFit Dark Side – Oly Class Power Snatch + Snatch Balance (Every 1:30 x 8) Snatch Pull (3-3-3) Overhead Squat (3-3-3) Spend 10:00 building to a heavy set if 3 Skill Work Spend 10:00 working a weakness! Ask your coach for tips and drills.
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CrossFit Dark Side – CrossFit Deadlift (5-5-3-3-1) Spend 20:00 building to a heavy 1 rep NC Fit “Christine” (Time) 3 Rounds 500/400M Row 12 Deadlifts Rx: Bodyweight 21 Box Jumps Rx: 24/20”Time Cap: 15:00 AB Calories: 25/18 Deadlifts are meant to be unbroken so scale accordingly to your weight if it’s too heavy/light
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CrossFit Dark Side – CrossFit Metcon (AMRAP – Reps) 7 Sets 2:00 Max Calories 1:00 RestScore is total calories Core Conditioning (AMRAP – Reps) 3 Sets of: 1:00 Max Sit Ups 1:00 Plank
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CrossFit Dark Side – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click herePartitioned:...
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CrossFit Dark Side – CrossFit 1.A: Friday Die Day (AMRAP – Reps) AMRAP 7:00 60/45 Calories 6 Wall Walks Max Hang Power Cleans Rx: 95/65# Rx+: 135/95#Rest 3:00 1.B: Metcon (AMRAP – Reps) AMRAP 6:00 55/40 Calories 5 Wall Walks Max Power Cleans Rx: 135/95# Rx+: 185/125#Rest 3:00 1.C: Metcon (AMRAP – Reps) AMRAP 5:00...
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CrossFit Dark Side – CrossFit Push Press (8-6-4-3-3) Spend 20:00 building to a heavy set of 3 Annie (Time) 50-40-30-20-10 Double-unders Sit-upsTime Cap: 12:00 Accessory Work 3 Sets of: :30 Assault Bike Sprints 5-10 Strict Pull Ups 5-10 Ring Dips
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CrossFit Dark Side – Oly Class High Hang Power Clean + Hang Power Clean (Every 2:00 x 4) Power Clean + Hang Power Clean + Jerk (Every 2:00 x 8) Unbroken complex. Push jerk or split jerk. Split Jerk (3-3-3-3) Spend 10:00 building to a heavy set of 3 Skill Work Spend 10:00 working a...
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