01/03/2019
CrossFit Dark Side – CrossFit 1: Bench Press (5-5-5-5-5) 2: Metcon (Time) 30-20-10 Alt. Front Rack Lunges Rx: 40/25# Rx+: 50/35# Deadlifts Rx: 135/95#Time Cap: 12:00
CrossFit Dark Side – CrossFit 1: Bench Press (5-5-5-5-5) 2: Metcon (Time) 30-20-10 Alt. Front Rack Lunges Rx: 40/25# Rx+: 50/35# Deadlifts Rx: 135/95#Time Cap: 12:00
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 40 Double Unders 20 Overhead Squats Rx: 95/65# 10 Toes to BarRight Into 1.B 1.B: Power Snatch (8:00 To Find 1RM)
CrossFit Dark Side – CrossFit 1: Metcon (Time) 50 Kettlebell Swings Rx: 53/35# Rx+:70/53# 50 Sit-Ups 40 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 40 Jumping Lunges 30 Wall Balls Rx: 20/14# Rx+: 30/20# 30 Burpees 20 Clean & Jerks Rx: 115/85# Rx+: 155/105# 20 Pull-Ups Rx+: Chest to Bars 10 Thrusters Rx: 115/85# Rx+: 155/105# 10 Chest to Bars Rx+: Bar Muscle UpsTime Cap: 30:00
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m w/ Slam Ball 30 Ball Slams 20 Knee Raises Rx+: Toes to Bar 10 Synchro BurpeesSplit Slams and Knee Raises as needed.
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Power Clean Weighted Good Mornings 2 x 5 3 Sets Clean Pull Clean High Pull 3 Power Cleans 2: Power Clean (OTM 15:00 – 2 Reps) Not Touch & Go 3: Segmented Clean Pull (2-2-2-2-2) Pausing at “1, Knee, Mid-Thigh then finish the pull Record Heaviest Successful Lift 4: Paused Front Squat (2-2-2-2-2) 3 Second Pause in the bottom.
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 15/11 Calorie Row 5 Hang Squat Cleans Rx: 155/105# Rx+: 185/125#Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 Buy-In: 800m Run 2 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 2 Toes to Bar 4 Dumbbell Snatches 4 Toes to Bar 6 Dumbbell Snatches 6 Toes to BarRest 2:00 1.C: Metcon (Time) 15 Burpees 200m Farmer Carry Rx: 40/25# Rx+: 50/35# 15 Burpees
CrossFit Dark Side – CrossFit 1: Deadlift (3-2-1-1-1) 2: Metcon (Time) 21-15-9 Hang Power Snatch Rx: 95/65# Handstand Push-Ups 3-2-1 Rope ClimbsTime Cap: 15:00
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 4:00 / 1:00 x 4 Buy-In: 60 Double Unders Rx+: 100 Double Unders 12 Wall Balls Rx: 20/14# Rx+: 30/20# 6 Burpees 2: Metcon (Time) ***Extra Credit*** 100 Calories Row, Ski, Bike, RunnerTime Cap: 12:00
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 10 Clean & Jerks Rx: 115/85# Rx+: 155/105# 10 Pull-Ups Rx+: Chest to Bar 200m Run 2: Metcon (AMRAP – Rounds and Reps) AMRAP 6:00 2/2 Turkish Get-Ups Rx: 53/35# 12 Russian Twists Rx: 15/10# 15 Weighted Sit-Ups Rx: 15/10#
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Teams of 3 – AMRAP 20:00 Partner A: 500/350m Row Partners B&C: 15 Burpees 40 Wall Balls
