9/29/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean & Jerk 4 Sets Clean Pull Power Clean Tall Clean Push Jerk Jerk Balance Split Jerk 2: PCL + CL + PJ + SJ (Every 1:30 / 15:00 (10 Sets)) Power Clean Squat Clean Push Jerk Split JerkDrop and reset between PCL and CL 3: Pause Clean Pull (1-1-1-1-1) 10 Second Pause 1″ Off The Ground!! 4: Enderton FSQ Complex (Build to a heavy complex)…

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9/29/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 10 Dumbbell Snatches 7 Dumbbell Thrusters 4 BurpeesPartners go round for round.

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9/28/2018

CrossFit Dark Side – CrossFit 1: Metcon (Time) 50 Sit-Ups 50 Overhead Squats Rx: 95/65# Rx+: 115/85# 50 Shoulder to Overhead 50 Toes to Bar 50 Front Squats 50 Burpees Over BarTime Cap: 30:00

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9/27/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In: 50/50 Calorie Row In time remaining… 25 Double Unders 8 Dumbbell Burpee Deadlifts Rx: 40/25# Rx+: 50/35# 25 Double Unders 8 Dumbbell Box Step Ups Rx: 20″ 2: Metcon (No Measure) ***Extra Credit*** Every 4:00 / 12:00 (3 Sets) 200m Sprint :30 Handstand Hold 1 Rope Climb

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9/26/2018

CrossFit Dark Side – CrossFit 1: 3-Pos SN (High Hang, Knee, Floor) (Every 1:30 / 15:00 (10 Sets)) Full Squat 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 15 Wall Balls Rx: 20/14# Rx+: 30/20# 5 Chest to Bar Pull-Ups Rx+: 3 Bar Muscle Ups

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9/25/2018

CrossFit Dark Side – CrossFit 1: Metcon (2 Rounds for time) 800m Run Every 6:00 / 24:00 (4 Sets) 800 m runPost Fastest and Slowest Runs 2: Metcon (No Measure) Core Conditioning 4 Rounds :30 Russian Twists Rx: 15/10# Plate :15 Weighted Hollow Hold :15 Rest

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9/24/2018

CrossFit Dark Side – CrossFit 1: Front Squat (3-3-3-3-3) 2: Metcon (Time) 60 Power Cleans Rx: 135/95# Rx+: 165/115# Every minute perform 3 Handstand Push-Ups Rx+: Strict HSPU’sWorkout begins with HSPU’s Time Cap: 12:00

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9/22/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ Both Partners holding KB 80 Double Unders 40 Kettlebell Swings– KB Cannot touch the ground. – 10 Synchro Burpees if KB is set down.

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9/22/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm up – Snatch 2 x 5 Sottz Press 3 Sets Snatch Pull Snatch High Pull Muscle Snatch Power Snatch Snatch Balance 2: PSN + SNBAL (OTM 15:00) Power Snatch Snatch Balance 3: Deficit Snatch Deadlift (2-2-2-2-2) 4: Snatch Grip Push Press (3-3-3-3-3)

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9/21/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. E2MOM 12:00 (3 Sets) 2:00 – 30/21 Calorie Row 2:00 – 35 Sit-UpsRest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Reps) AMRAP 6:00 600m Run Max Deadlifts Rx: 165/115# Rx+ 225/155# – 6 Bar Facing Burpees Every BreakRest 2:00 and begin 1.C 1.C: Metcon (Time) 100 Overhead Alt. Lunges Rx: 45/35# – 6 Bar Facing Burpees Every BreakTime Cap: 32:00

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