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darkside
CrossFit Dark Side – CrossFit 1: Bella Complex (1:30 x 10 – 1 Unbroken Complex) Clean Shoulder to Overhead Front Squat Shoulder to OverheadClean can be power or squat. Video Demo: https://youtu.be/-DXuq4cJY3Q 2: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 15:00 Buy-In: 600m Run w/ Both Partners Holding 1 KB Remaining Time:...
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CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 15 Box Jump Overs Rx: 24/20″ Rx+: 30/24″ 3 Wall WalksRest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 30 Double Unders 10 Renegade Rows Rx: 40/25# Rx+: 50/35#1 Renegade Row – Push-Up + Row Left +...
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CrossFit Dark Side – CrossFit 1: Push Press (3-3-3-3-3) 2: Metcon (Time) 3 Rounds 15 Power Snatches Rx: 95/65# 15 Overhead Squats 15 Toes to BarTime Cap: 15:00
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CrossFit Dark Side – CrossFit 1: Hang Clean (OTM 15:00 – 1 Rep) Full Squat 2: Metcon (Time) 21-15-9 Thrusters Rx: 95/65# Rx+: 135/95# 400m RunTime Cap: Out the door for the last run by 12:00
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CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 500m Row/Ski, 1000m C2 Bike, or 30/25 Assault Bike Calories 40′ Walking Lunge 10/10 Single Arm DB Hang Clean & Jerks Rx: 40/25# Rx+: 50/35# 40′ Walking LungeEvery 20′ Lunge Is 1 Rep. Lunges are without dumbbell. 2: Metcon (No Measure)...
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CrossFit Dark Side – CrossFit 1: Front Squat (3-3-3-3-3) 2: Metcon (Time) 5 Rounds 15 Wall Balls Rx: 20/14# 10 Burpees 1 Rope Climb Rx+: LeglessTime Cap: 15:00
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CrossFit Dark Side – CrossFit 1.A: PSN + SNBAL (OTM 10:00 – 1 Complex) Power Snatch Snatch Balance 1.B: Snatch Pull (3-3-3) 2: Metcon (Calories) Partner WOD – AMRAP 15:00 Partner A: Max Calories Partner B: 40′ Bear Crawl Rx+: 20′ HSW 5 Burpees 5/5 Single Arm DB Thrusters 5 Burpees 40′ Bear Crawl Rx+:...
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CrossFit Dark Side – CrossFit 1: Metcon (Time) 600m Run w/ Wall Ball 40 Wall Balls Rx: 20/14# 40 Pull-Ups 400m Run w/ Wall Ball 25 Wall Balls 25 Pull-Ups Rx+: Chest to Bar 200m Run w/ Wall Ball 10 Wall Balls 10 Pull-Ups Rx+: Bar Muscle-UpsTime Cap: 28:00 Compare to 5/10/2019
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CrossFit Dark Side – CrossFit 1: Bench Press (3-3-3-3-3) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 15/12 Calories 15 Shoulder to Overhead Rx: 95/65# 15 Ball Slams Rx: 25/15#
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CrossFit Dark Side – CrossFit 1: Metcon (Weight) OTM 12:00 Rx: 3 Burpees Over Bar Rx+: 7 Burpees Over Bar 1 Squat SnatchThis is just like our normal Wednesday Oly EMOM’s however this time you must perform burpees to get your heart rate up a little before attempting your lift. Have a plan for how...
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