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darkside
CrossFit Dark Side – CrossFit Partner Wod (AMRAP – Rounds and Reps) AMRAP 15:00 80 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 20 Partner Clapping Push Ups 40 Clean & Jerks Rx: 95/65# Rx+: 135/95# 20 Partner Clapping Push Ups 20 Squat Cleans
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CrossFit Dark Side – CrossFit 1.A: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Rest 5:00 then start 1.B at 15:00 CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3...
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CrossFit Dark Side – CrossFit Deadlift (1RM) Spend 15:00 to establish a 1RM Deadlift Metcon (Time) 100/80 Calories *Starting with 0:00-EMOM, 5 Wallballs Rx: 20/14#*Time Cap: 15:00 Keep doing wallballs until calories are completed! Core Conditioning (AMRAP – Rounds and Reps) AMRAP 5:00 20 Plank Jacks 20 Sit Ups
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CrossFit Dark Side – Oly Class High-Hang Snatch (2 Reps Every 2:00 x 5) Full squat, cap at 75% 2 Snatch Pulls + Snatch (Every 2:00 x 6) Drop and reset after the pulls, full squat Snatch Balance (3-2-2-1-1) Spend 12:00 building to a heavy rep
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CrossFit Dark Side – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18:00 200M Run 10 Double Dumbbell Hang Cleans 20 Single Dumbbell Box Step Ups Rx: 24/20” 100’ Farmers Carry Rx: 40/25# Rx+: 50/35# (4 x 25’) Accessory Work 3 Sets of: 15-20 GHDs 10 Hammer Curls 10 Arnold Press **Optional Strength** Bench Press...
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CrossFit Dark Side – CrossFit Heartbreak Complex (Weight) Every 2:00 x 6 2 Deadlifts + 2 Hang Cleans + 2 Front Squats + JerkCleans may be power or squat. Jerk can be push or split. Metcon (Time) 3 Rounds 15 Handstand Push Ups Rx+: Strict 20 Toes to Bar 30 Air SquatsTime Cap: 16:00
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CrossFit Dark Side – CrossFit Back Squat (1RM) Spend 15:00 to establish a 1RM Back Squat Metcon (Time) 500M-400M-300M-200M-100M Row/Ski * In Between Sets: 14 Front Rack Lunges (4 sets) Rx: 95/65#Time Cap: 15:00. Starts and ends with the meters. Assault Bike Calories: 37/30-30/24-22/17-15/12-8/6 Skill Work Spend 10:00 working a weakness. Butterfly, T2B, BMU, Double...
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CrossFit Dark Side – CrossFit Partner Wod (AMRAP – Rounds and Reps) AMRAP 15:00Partner A: 20/15 Calories Partner B: AMRAP 5 Hang Power Snatches Rx: 75/55# Rx+: 125/85# 10 Pull Ups Rx+: 8 Chest to Bars 20 Ball Slams Rx: 25/15#
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CrossFit Dark Side – Oly Class Hang Snatch + Snatch (Every 2:00 x 8) Unbroken, full squat Snatch Grip Push Press + Overhead Squat (Every 2:00 x 5)
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CrossFit Dark Side – CrossFit 1.A: Friday Die Day (Time) 1 Mile Run (4 x 400M)Time Cap: 12:00 If you finish before the cap, that will be your rest Start 1.B at 12:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 12 Air Squats Rx+: 6 Pistols 12 Alt. Dumbbell Snatches Rx: 40/25# Rx+:...
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