01/22/2020

CrossFit Dark Side – CrossFit 1: Hang Power Clean (OTM 15:00 – 1 Rep) 2: Metcon (Time) 50 Hang Power Cleans Rx: 135/95# Rx+: 185/125# -Every 1:00 – 5 Bar Facing BurpeesWork begins with Burpees Time Cap: 12:00

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01/21/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 40′ (20’/20′) DB Overhead Walking Lunge 20 DB Snatches 10 Pull-Up Rx+: Unbroken Complex – 5 Pull-Ups + 3 C2B + 2 BMUDB: Rx: 40/25# Rx+: 50/35# 2: Metcon (AMRAP – Reps) 3 Rounds 1:00 10 Weighted V-Ups – Remaining Time: Max Sit-Ups :30 Rest

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01/20/2020

CrossFit Dark Side – CrossFit 1: Push Press (20:00 To Build To Heavy 3RM) 2: Metcon (Time) 10-20-30 Wall Balls Rx: 20/14# Rx+: 30/20# 30-60-90 Double UndersTime Cap: 12:00

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01/18/2020

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) CL&J Warm Up – 3 Sets Clean Pull Tall Clean Jerk Balance Jerk Press Split Jerk 2: Clean and Jerk (OTM 15:00 – 1 Rep) Full Squat 3: Deficit Clean Pull (3-3-3) 4: PP + PJ + SJ (15:00 To Build To Heavy Complex) 1 Push Press 2 Push Jerks 3 Split Jerks

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01/18/2020

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 50/35 Calories 50 DB Thrusters Rx+: TH 95/65# 50/35 Calories 50 DB Snatches Rx+: PSN 115/75# 50/35 Calories 50 DB HPCL&J Rx+: PCL&J 135/95# 50/35 Calories 50 DB Squats Rx+: FSQ 155/105#

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01/17/2020

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 -15/12 Calories -6 Devil Press Rx: 40/25# R+: 50/35#Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 2 Squat Snatches Rx: 135/95# Rx+: 185/125# 5 Chest to Bars Rx+: 5/4 Ring Muscle UpsRest 2:00 and Begin 1.C 1.C: Metcon (Time) 400m Run w/ Wall Ball & Dumbbell Rx: 20/14 and 40/25# Rx+: 30/20# and 50/35#

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01/16/2020

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) Tabata (:20/:10 x 8) Strict Press Front Squats Tuck-Ups Push Press Thrusters Rx: 45/35# Rest 1:00 Between Tabata’s Can’t set bar down during Tabata – barbell must rest in front rack position or overhead only. 5 Burpees Penalty. 2: Metcon (No Measure) ***Extra Credit*** Max Plank Hold -On Elbows, No Adjusting or Moving! -The male and female with the longest times at the end of the day will…

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01/15/2020

CrossFit Dark Side – CrossFit 1: PSN + HSN + SnBal (1:30 x 10) Power Snatch Hang Squat Snatch Snatch Balance 2: Metcon (Time) 10,9,8…3,2,1 Overhead Squats Rx: 75/55# Rx+: 115/85# 1,2,3…8,9,10 Toes to BarTime Cap: 13:00

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01/14/2020

CrossFit Dark Side – CrossFit 1: Metcon (Time) 600m Run 150 Double Unders 50 Burpees 400m Run 100 Double Unders 35 Burpees 200m Run 50 Double Unders 20 BurpeesTime Cap: 22:00 2: Metcon (No Measure) Accessory Work – 3 Sets 40′ / 40′ Waiter & Suitcase Carry 5-10 Strict Pull-Ups -1st Rd: Normal, 2nd: Wide, 3rd: Narrow

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01/13/2020

CrossFit Dark Side – CrossFit 1: Pause FSQ + FSQ (20:00 To Find A Heavy 1RM) Pause Front Squat Front Squat3 Second pause in bottom of squat. 2: Metcon (Time) 21-15-9 Power Cleans Rx: 115/75# Rx+: 165/115# Handstand Push-Ups Rx+: StrictTime Cap: 14:00

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