CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run Partner A: 20 Double Unders 12 DB Snatches 6 Burpees Over DB Partner B: RestBoth partners run together. Once A and B both complete Dubs, SN’s, and Burpees round is complete.
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean & Jerk 4 Sets Clean Pull Tall Clean Hang Clean Jerk Balance Split Jerk 2: Pause CL + CL + HCL + Jerk (Every 1:30 / 15:00) Pause Clean Clean Hang Clean Jerk 3: Tempo Clean Pull (1-1-1-1-1) 5 Seconds Up 5 Seconds Down 4: PP + PJ + SJ (Build to a heavy complex) 1 Push Press 2 Push Jerks 3 Split Jerks
CrossFit Dark Side – CrossFit 1: Metcon (Time) 50 Wall Balls Rx: 20/14# Rx+: 30/20# 400m Run 30 Toes to Bar 20 DB Box Step Overs Rx: 40/25# Rx+: 50/35# 10 Bar Muscle Ups 20 DB Box Step Overs 30 Toes to Bar 400m Run 50 Wall BallsEveryone uses 20″ box. Time Cap: 32:00
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 Buy-In: 40′ Burpee Broad Jump 15 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 5 Renegade Rows Rx: 40/25# Rx+: 50/35#1 Renegade Row = 1 Push Up + Row Left Arm + Row Right Arm After 1:00 rest pick up where you left off. 2: Metcon (Calories) ***Extra Credit*** 10 Sets :30 Max Calories :30 Rest
CrossFit Dark Side – CrossFit 1: Power Clean (OTM 15:00 – 2 TNG ) 2 Touch & Go Reps. 2: Metcon (Time) 5 Rounds 30 Double Unders 10 Unbroken Thrusters Rx: 95/65# Rx+: 135/95#5 Bar Facing Burpees if you break. Time Cap: 14:00
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 40′ DB Overhead Walking Lunge Rx: 40/25# Rx+: 50/35# 20 Pull-Ups Rx+: Chest To Bars 40′ DB Overhead Walking Lunge 200m Run25 Reps Per Round. 2: Metcon (AMRAP – Reps) Core Conditioning 8 Rounds :30 Max Weighted Sit-Ups Rx: 35/25# :15 Rest
CrossFit Dark Side – CrossFit 1: Front Squat (3-3-3-3-3) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 10 Power Snatches Rx: 95/65# 10 Handstand Push Ups Rx+: Strict
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 80 Double Unders 60 Ball Slams Rx: 25/15# 40 Jumping Lunges 20 Push-UpsSplit reps as needed. One working and one resting.
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up 4 Sets 1 Snatch Pull 1 Snatch High Pull 1 Muscle Snatch 3 Power Snatches (Catch lower each rep) 2: Power Snatch (OTM 15:00) 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee + Mid-Thigh + FinishFirst set is with the weight that you ended on Power Snatch. Build over the next 4 sets. 4: Overhead Squat (3-3-3-3-3)
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) Every 2:00 / 10:00 (5 Sets) 200m Run Max Wall Balls Rx: 20/14# Rx+: 30/20#Everyone stops at 1:45 except for last round. Rest 2:00 And Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 1 Chest to Bar Rx+: Ring Muscle Up 1 Clean & Jerk Rx: 185/125# Rx+: 245/165# 2 C2B’s 2 CL&J’s 3 C2B’s 3 CL&J’s Etc…Rest 2:00 And Begin 1.C 1.C: Metcon (Time) 15…
