9/27/2017

CrossFit Dark Side – CrossFit 1: Pause Clean (OTM 15:00) 1 Pause Squat Clean 2: Metcon (Time) 21-15-9 Deadlifts Rx: 225/155# Box Jumps Rx: 24/20″ Rx+: 30/24″Time Cap: 9:00

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9/26/2017

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) Tabata (:20/:10 x8) Calorie Row Push Ups Double Unders Push Press Rx: 75/55 BurpeesRest 1:00 Between Each Tabata Score will be least number of reps performed in any of the eight intervals. (Pacing!) 2: Metcon (No Measure) Core Conditioning AMRAP 6:00 20 Russian Twists 10 Supermans

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9/25/2017

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5-5) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 200m Run 15 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# 15 Pull Ups

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9/23/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets Clean Pull x 2 Tall Clean x 2 Hang Squat Clean x 2 2: Hang Clean (OTM 15:00) Above Knee – Full Squat 3: Segmented Clean Pull (2-2-2-2-2) 1″ + Knee + Mid-Thigh + Finish 4: Paused Front Squat (3-3-3-3-3)

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9/21/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (No Measure) 3 Sets 5 Strict Pull Ups 5 Strict Ring Dips 1.B: Muscle Up Practice – Class (No Measure) Muscle Up Practice False Grip Pulls Toes to Ring – Focus on the swing Hips to Ring – Big hip pop getting the body weightless and finishing with the arm pull to the rings Muscle Up Transitions – On the low rings with a band focusing on the quick turnover to land…

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9/20/2017

CrossFit Dark Side – CrossFit 1: Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Time Cap: 22:00 2: Metcon (No Measure) Core Conditioning :50 / :10 x 6 Plank Hold Tuck-Ups

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9/19/2017

CrossFit Dark Side – CrossFit 1: Deadlift (5-5-5-5-5) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 40 Bar Facing Burpees 30 Deadlifts Rx: 165/115# Rx+: 225/155# 20 Handstand Push Ups Rx+: 40’ Handstand Walk 10 Chest to Bar Pull Ups Rx+: Bar Muscle Ups

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9/18/2017

CrossFit Dark Side – CrossFit 1: Hang Snatch (OTM 15:00 ) Above Knee – Full Squat 2: Metcon (Time) 100 Double Unders 30-20-10 Wall Balls Rx: 20/14# Rx+: 30/20# 10-20-30 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 100 Double UndersTime Cap: 16:00

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9/16/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up 1 2 Sets – 2 x 5 Sotz Press Warm Up 2 2 Sets 2 Snatch Pulls 2 Snatch High Pulls 2 Tall Snatches 2 Hang Snatches (1 Below / 1 Above Knee) 2 Hang Snatches (OTM 15:00) 1 Hang Squat Snatch (Below Knee) 1 Hang Squat Snatch (Above Knee) 3: Snatch High Pull (3-3-3-3-3) Record Heaviest Successful Lift 4: Snatch Grip Push Press (2-2-2-2-2)

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9/15/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: Calorie Row – 16/11 Odd: 30 SquatsRest 2:00 1.B: Metcon (Time) 21-15-9 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# 3-2-1 Rope Climbs Right Into 1 Mile RunTime Cap: Out The Door Before 25:00

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