CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) Tabata (:20 / :10 x 8) Calories Hang Squat Cleans Push-Ups Back Squats5 Burpee Pental if barbell is set down during the 4:00. Rest 1:00 Between Tabata’s. 2: Metcon (AMRAP – Reps) ***Extra Credit*** EMOM 10:00 :30 Burpees :30 Rest
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 10 Wall Balls Rx: 20/14# Rx+: 30/20# 8 Pull-Ups 6 Box Jump Overs Rx: 24/20″After 1:00 Rest, Begin 1.B 1.B: Clean and Jerk (8:00 To Find 1RM) Full Squat!
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 50 Double Unders 25 Sit-Ups 15 Handstand Push-Ups Rx+: Strict 5/5 Single Arm DB Thrusters Rx: 40/25# Rx+: 50/35# 2: Metcon (No Measure) Accessory Work – 3-5 Sets 10 Banded Leg Curls 2/2 Turkish Get-Ups
CrossFit Dark Side – CrossFit 1: Push Press (10-10-10-10) 2: Dumbbell DT (Time) 5 Rounds – Rx: 40/25# Rx+: 50/35# 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Shoulder to OverheadTime Cap: 13:00
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 200m Run w/ Wall Ball Partner B: 300m/250m Row 60 Wall Balls -Each time you switch – 5 Synchro Burpees
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean Warm Up – 4 Sets Clean Pull Tall Clean Clean 2: Squat Clean (Every 1:30 x 10 – 3 Cleans) Not Touch & Go. 3: Clean Pull (4-4-4-4-4) 4: Enderton FSQ Complex (15:00 to find a heavy complex) Rep 1: 3 Second Pause In Bottom Rep 2: Double Bounce Rep 3: Front Squat
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 – 16/12 Calorie Row – 40′ DB Low Hang Walking Lunge Rx: 40/25# Rx+: 50/35#20′ Down and 20′ Back Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Reps) EMOM – 8:00 1 DB Manmaker Max Toes to BarWork till :15 remaining each minute. Post total number of T2B. 1.C: Metcon (Time) 400m Farmer Carry
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 50 Double Unders 25 Wall Balls Rx: 20/14# Rx+: 30/20# 80′ Bear Crawl Rx+: 40′ Handstand Walk 2: Metcon (3 Rounds for time) ***Extra Credit*** 3 – 5 Sets 15/10 Calorie Bike SPRINTPost 3 Fastest Times
CrossFit Dark Side – CrossFit 1: SnPull + SN + SnBal + OHS (Every 1:30 x 8) Snatch Pull Squat Snatch Snatch Balance Overhead Squat 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 15 Power Snatches Rx: 75/55# Rx+: 115/85# 15 Overhead Squats 3 Rope Climbs
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 4:00 / 1:00 x 4 Buy-In: 200m Run 10 Hang Power Cleans Rx: 135/95# Rx+: 165/115# 10 Burpees Over BarPick up where you left off. 2: Metcon (No Measure) Accessory Work – 3 Sets 10-20 Weighted V-Ups 10 DB Hammer Curls 6-10 Strict Ring Dips
