4/21/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up – 4 Sets Snatch Lift Off Snatch Pull Tall Snatch Snatch Balance Hang Squat Snatch 2: Snatch Complex 1 (Every 1:30 / 15:00 (10 Sets)) Pause Snatch Snatch Balance Hang Snatch Snatch Balance 3: Snatch Grip Deadlift (5-5-5-5-5) Heavy!! 4: Snatch Grip Push Press (3-3-3-3-3)

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4/21/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Partner WOD Partner A: 15 Calorie Row Partner B: 5 Burpees 10 Alt. DB Snatches 20 Jump Squats

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4/20/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 2:00 / 10:00 (5 Sets) 25 Double Unders 20 Wall Balls Rx: 20/14# Rx+: 30/20# 25 Double UndersRest 2:00 1.B: Metcon (AMRAP – Reps) AMRAP 6:00 Alt. Weighted Box Step Ups Rx: 40/25# Rx+: 50/35# -5 Burpees every time dumbbells are set down. -Everyone uses 20″ box.Rest 2:00 1.C: Metcon (AMRAP – Rounds and Reps) AMRAP 6:00 Buy-In: 600m Run (3 Laps) Remaining Time: 10 Pull Ups 10…

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4/19/2018

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) 4 Rounds of 1:00 Stations (FGB Style) Calorie Row Alt. Front Rack Lunges Rx: 95/65# Shoulder to Over 20′ Bear Crawl RestPost total reps per round – running count. Bear Crawl – every 20′ is 1 rep.

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4/17/2018

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) Alt. EMOM 10:00 Even: Max Unbroken Strict Pull Ups Odd: :45 Handstand HoldIf can not perform 5+ unbroken strict pull ups, use a band. Going for volume! 2: Classic CrossFit (Time) 4 Rounds 400m Run 50 Air SquatsTime Cap: 20:00

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4/14/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Partner WOD 200m Run w/ KB 30 Goblet Squats 60 Kettlebell SwingsKB never touches the ground. Split squats and swings as needed. 5 Synchro Burpees if KB is set down.

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4/14/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean Warm Up – 4 Sets Clean Pull Tall Clean Front Squat Hang Clean. 2: Clean + Hang Clean (OTM 15:00) Squat Clean Hang Squat Clean 3: Pause Clean Pull (2-2-2-2-2) 5 Second Pause 1″ off ground and then finish the pull. 4: Press + Push Press (5 x 1 + 3) 1 Strict Press 3 Push Press

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4/13/2018

CrossFit Dark Side – CrossFit 1: Metcon (Time) 200m 40 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 60 Box Jumps Rx: 24/20″ 80 Shoulder to Overhead Rx: 75/55# 100 Wall Balls Rx: 20/14# Rx+: 30/20#TIme Cap: 30:00

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