CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) 4 Rounds 1:00 Row Calories :15 Transition 1:00 Wall Balls Rx: 20/14# :15 Transition 1:00 Burpees :15 Transition 1:00 Rest :15 TransitionPost total reps for each round (4 Scores). 2: Metcon (No Measure) Accessory Work – 3 Sets 10/10 Single Arm DB Row 5/5 Dumbbell Overhead Squat
CrossFit Dark Side – CrossFit 1: Push Jerk + Split Jerk (20:00 To Build To A Heavy Complex) 1 Push Jerk 1 Split Jerk 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 30 Double Unders 10 Hang Power Snatches Rx: 95/65# 1 Rope Climb
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 15/12 Calories Partner B: 10 Burpees Rx: 1 Round of Cindy 5 Pull-Ups 10 Push-Ups 15 Squats Rx+: 1 Round of DT 12 Deadlifts Rx: 135/95# 9 Hang Power Cleans 6 Shoulder to OverheadOnce Parnter A&B have completed Calories and Burpees, they move to Cindy or DT, Partner A completes full round while Partner B rests. A and B…
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean & Jerk Warm Up – 3 Sets Clean Pull Tall Clean Pause Jerk Dip Push Jerk – Pause In Catch Split Jerk – Pause In Catch 2: PCL + J + CL&J (1:30 x 10) Power Clean Jerk Clean & JerkPower Clean + Push Jerk Drop Barbell Squat Clean + Split Jerk 3: Pause Clean Pull (1-1-1) Pause 10 seconds 1″ off ground and then finish pull. 4:…
CrossFit Dark Side – CrossFit Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg squats 10 clean and jerks, 225 / 145 lb 30 single-leg squats 5 clean and jerks, 275 lb / 175…
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 15/12 Calories (Row or Bike) 12 Box Jump Overs Rx: 24/20″Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 20 Sit-Ups 25′ Walking Lunge (No Weight) 5/5 Dumbbell Push Press Rx: 40/25# Rx+: 50/35 (1 DB) 25′ Walking Lunge
CrossFit Dark Side – CrossFit 1: Hang Power Snatch (OTM 15:00 – 1 Rep) 2: Metcon (Time) 25 Snatches 25 Clean & Jerks Rx: 115/75# Rx+: 155/105#Time Cap: 12:00
CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 400m Run 30 Wall Balls Rx: 20/14# 12 Chest to BarsRx+: Rd 1: 18 C2B’s, Rd 2: 12 BMU’s, Rd 3: 6 RMU’s Time Cap: 20:00 2: Metcon (No Measure) Core Conditioning – 3 Rounds 1:00 Plank Hold :30 Max Tuck-Ups :30 Rest
CrossFit Dark Side – CrossFit 1: Front Squat (20:00 to find a heavy 2RM) 2: Metcon (Time) 2 Rounds 100 Double Unders 30 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 15 BurpeesTime Cap: 14:00
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ Wall Ball 20 Burpees Rx+: 10 Burpees while partner does Front Rack Hold (Both Partners Complete Burpees) 40 Wall Balls Rx+: Front Squats 135/95#
