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darkside
CrossFit Dark Side – Oly Class Halting Power Clean (Every 1:30 x 4 2 Halting Power Cleans Cap at 70% of 1RM) Halting Power Clean (Every 1:30 x 4 1 Halting Power Clean Work up to a single heavy) Front Squat (Every 2:00 x 4 5 Front Squats Cap at 80% of 1RM) Accessory Work...
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CrossFit Dark Side – CrossFit Squat Clean + Push Jerk (EMOM 12:00) Metcon (Time) 4 Rounds 25 Box Step ups Rx: 24/20’’ 20 Toes to Bar 15 Front Squats Rx: 95/65# Rx+: 135/95# Time Cap: 18:00 **Optional Strength** Back Squat or Deadlift Back Squat (8-5-5-3-3-1) Deadlift (8-5-5-3-3-1)
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CrossFit Dark Side – CrossFit Metcon (Time) 28-22-16-10 (Female: 22-16-12-8) Calorie Row Alt. Devil’s Press Rx: 40/25# Rx+: 50/35# Time Cap: 18:00 Scaled Option: 22-16-10-6 (Female: 16-12-8-4) Accessory Work 3 Sets of: 5-10 Strict Pull Ups 10 Standing Dumbbell Tricep French Press 10 Ring Rows (feet elevated if possible) ()
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CrossFit Dark Side – CrossFit Squat Snatch (EMOM 12:00) Metcon (Time) 80 Double Unders 40 Wall Balls Rx:20/14# Rx+: 30/20# 80 Double Unders 30 Wall Balls 80 Double Unders 20 Wall Balls Time Cap: 15:00 **Optional Strenght** Bench Press (8-5-5-3-3-1)
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CrossFit Dark Side – CrossFit 1: Metcon (Time) 50 Power Snatches Rx: 95/65# Rx+: 125/85# 80′ Overhead Walking LungeTime Cap: 10:00 2: Metcon (No Measure) Accessory Work-3 Sets 10 Plate Front Raises 10 Deficit Sumo Kettlebell Deadlifts 5-10 Ring Dips 3: Metcon (Weight) **Optional Strength** Shoulder Press 8-5-5-3-3-1 **Optional Conditioning** 4 Rounds 90 seconds Assault...
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CrossFit Dark Side – CrossFit 1: Metcon (Time) 200m Run x 10 **Rest 1:00**Time Cap: 30:00 Start at the back roll up door, rest 1:00 in between sets. 2: Metcon (No Measure) Core Conditioning-2 Tabatas! :20/:10 x 8 V Ups Runners Crunch
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CrossFit Dark Side – CrossFit 1: HHCL+HCL+CL (Every 1:30 x 8) High Hang Squat Clean Hang Squat Clean Squat CleanUnbroken 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...
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CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Sets for Time 21/16 – 15/12 – 9/8 Calories 15-12-9 Burpees Over Rower **Rest 4:00**Time Cap: 26:00. Goal is to finish each set under 6:00. Parallettes may be used to jump over for AB/Ski. Score is the time you complete the last set. 2: Metcon (No Measure)...
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CrossFit Dark Side – CrossFit 1: HHSN + HSN + SN (Every 1:30 x 8) High Hang Snatch Hang Snatch SnatchUnbroken 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...
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CrossFit Dark Side – CrossFit 1: Clean Lift Off + Clean + Split Jerk (Every 1:30 x 10) Clean lift off to the knee and back down. Full squat clean. 2: Clean Pull (3-3-3) 3: Metcon (Time) Partner Wod 400m Run 40 Front Squats Rx: 95/65# Rx+: 135/95# 400m Run 40 Shoulder to Overhead 400m...
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