06/24/2019

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5) 2: Metcon (Time) 5 Rounds 6 Deadlifts 5 Hang Power Cleans 4 Shoulder to Overhead Each round must be unbroken, 6 Burpees Over Bar if broken early. Rx: 115/85# Rx+: 155/105#Time Cap: 10:00

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06/22/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 3 Sets Snatch Pull Snatch High Pull Tall Snatch 2 Hang Snatches 2: 2 Hang Snatches (OTM 15:00) 1 Hang Squat Snatch (Below Knee) 1 Hang Squat Snatch (Above Knee) 3: Segmented Snatch Pull (3-3-3-3) “1 + Knee + Mid-Thigh + Finish 4: Snatch Grip Push Press (5-5-5-5-5)

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06/22/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: Dumbbell Hold (Farmer Carry Position) Partner B: 40′ Walking Lunge 5 Burpees 10 Knee Raises Rx+: T2B 5 Burpees 40′ Walking Lunge

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06/21/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) 800m Run 40 Thrusters Rx: 95/65# 40 Burpees Over Bar 600m Run 30 Thrusters 30 Burpees Over Bar 400m Run 20 Thursters 20 Burpees Over BarTime Cap: 30:00

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06/20/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) 4 Rounds 30 Kettlebell Swings Rx: 53/35# 30 Push-Ups 30 Sit-UpsTime Cap: 20:00 2: Metcon (No Measure) ***Extra Credit*** 3 Sets :20 Bike Sprint 80′ Sandbag or D-Ball Bear Hug Carry

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06/19/2019

CrossFit Dark Side – CrossFit 1: PSN + HSN (OTM 15:00) Power Snatch + Hang Squat Snatch 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 2 Power Snatches Rx: 95/65# Rx+: 135/95# 2 Chest to Bar Pull-Ups Rx+: Ring Muscle Ups 4 PSN 4 C2B 6 PSN 6 C2B Etc…

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06/18/2019

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) 5 Rounds 1:00 Calories 1:00 Box Jump Overs Rx: 24/20″ 1:00 Clean & Jerks Rx: 115/85# Rx+: 135/95# 1:00 RestPost Total Reps For Each Round 2: Metcon (No Measure) Accessory Work – 3 Sets 10 Alt. Pistols (Add Weight If Possible) 40′ Single KB Front Rack Carry 40′ Single KB Front Rack Carry

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06/17/2019

CrossFit Dark Side – CrossFit 1: Overhead Squat (5-5-5-5-5) 2: Metcon (Time) 3 Rounds 50 Double Unders 15 Deadlifts Rx: 185/125# Rx+: 225/155# 15 Toes to BarTime Cap: 15:00

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06/15/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 500/400m Row Partner B: 60 Wall Balls 30 BurpeesPartners rotate once row is complete

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06/15/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 3 Sets 2 Clean Pulls 2 Power Cleans 2: Power Clean (OTM 15:00 – 1 Power Clean) 3: Deficit Clean Pull (2-2-2-2-2) 3 Second Pause Below Knee 4: Enderton FSQ Complex (15:00 to build to a heavy complex) Rep 1: 3 Second Pause In Bottom Rep 2: Double Bounce Rep 3: Front Squat

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