CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – CL & J 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 (3-3-3-3-3) 4: Press From Jerk Stance (3-3-3-3-3)
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run 40′ Bear Crawl 40 Wall BallsBoth partners complete run and bear crawl together. Partners spilt wall balls as needed.
CrossFit Dark Side – CrossFit 1: Frantasy Land (Time) 21-15-9 Thrusters Rx: 95/65# Pull-Ups 15-12-9 Thrusters Rx: 115/85# Chest to Bar Pull-Ups 12-9-6 Thrusters Rx: 135/95# Bar Muscle UpsTime Cap: 30:00
CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) 5 Rounds 1:00 Calories 1:00 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 1:00 Weighted V-Ups Rx: 15/10# 1:00 RestPost Total Reps Per Round. 2: Metcon (No Measure) ***Extra Credit*** 3 – 5 Sets 10 DB Hammer Curls 10 DB Bent Over Rows 10 Ring Push-Ups
CrossFit Dark Side – CrossFit 1: HPCL + HCL (OTM 15:00) Hang Power Clean Hang Squat Clean 2: Metcon (Time) 4 Rounds 25 Sit-Ups 15 Wall Balls Rx: 20/14# Rx+: 30/20# 2 Rope ClimbsTime Cap: 15:00
CrossFit Dark Side – CrossFit 1.A: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Rest 10:00 and Begin 1.B 1.B: CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target
CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5) 2: Metcon (Time) 2 Rounds 800m Run 25 Toes to BarTime Cap: 15:00
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Buy-In: 600m Run w/ Wall Ball 60 Double Unders 30 Wall Balls
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch Sottz Press 3 x 5 2 Sets Snatch Pull Snatch High Pull Power Snatch Snatch Snatch Balance 2: PSN + SnBal + SN + SnBal (Every 1:30 x 10) Power Snatch Snatch Balance Squat Snatch Snatch BalanceDrop After 1st SnBal 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee + Mid-Thigh + Finish 4: Snatch Grip Push Press (3-3-3-3-3)
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) Every 2:00 / 10:00 200m Run Max Dumbbell Thrusters Rx: 40/25# Rx+: 50/35#Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 15 Pull-Ups Rx+: Chest to Bars 80′ Bear Crawl Rx+: 40′ Handstand Walk17 Reps Per Round Rest 2:00 1.C: Metcon (AMRAP – Reps) AMRAP 5:00 Max Weighted Sit-Ups Rx: 25/15# Slam Ball
