3/18/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) 5 Sets 1 Snatch Pull 1 Snatch High Pull 1 Hang Muscle Snatch 1 Hang Power Snatch. 2: Hang Power Snatch (OTM 12:00) 2 Hang Power Snatch (Below and Above The Knees) 3: Snatch High Pull (2-2-2-2-2) Record Heaviest Successful Lift 4: Overhead Squat (5-5-5-5) All Sets Between 70-80%

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3/17/2017

CrossFit Dark Side – CrossFit CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Hand-Release Push-ups CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 185# /…

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3/16/2017

CrossFit Dark Side – CrossFit 1: Back Squat (4 x 5) All Sets Between 70-80% 2: Metcon (Time) 100 It’s A Surprise 75 KB Swings Rx: 53/35# Rx+: 70/53# 50 Hollow Rocks 25 HSPU’sTime Cap: 25:00

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3/15/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 2:00 / 10:00 200m Sprint 10 BurpeesRest 2:00 Then Begin Next Part 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 15 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Toes To Bar 5 Shoulder To Overhead Rx: 135/95# Rx+: 185/125#Rest 2:00 Then Begin Next Part 1.C: Metcon (Time) 2 Rounds 200m DB Farmer Carry Rx: 40/25# Rx+: 50/35# 75 Double UndersTime Cap: 35:00

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3/14/2017

CrossFit Dark Side – CrossFit 1: The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles 2: Metcon (No Measure) 3 Rounds 1:00 Plank Hold :30 Right Side Plank Hold :30 Left Side Plank Hold

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3/13/2017

CrossFit Dark Side – CrossFit 1: Metcon (Calories) 5 Sets 2:00 Max Calorie Row 2:00 Rest 2: Metcon (Time) 21-15-9-6-3 DB Thrusters Rx: 40/25# Rx+: 50/35# Burpees

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3/11/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up 1 Clean Lift Off 1 Clean Pull 1 Power Clean 1 Push Jerk 1 Split Jerk 2: Power Clean & Jerk (OTM 12:00) 3: Clean Pull (2-2-2-2-2) 4: Front Squat (5-5-5-5) Same Weight For All Sets — Between 70-80%

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3/10/2017

CrossFit Dark Side – CrossFit CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185# / 135#) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225# / 155#) *Prior to 20:00, complete 3 rounds…

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03/09/2017

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5) All Sets At Same Weight — Between 70-80% 2: Metcon (Time) 50-40-30-20-10 Sit Ups Kettle bell Swings Rx: 53/35#

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