7/08/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Snatch Pull Snatch High Pull Tall Snatch Snatch Balance Snatch 2: Pause SN + SN + SNBal + OHS (Every 1:30 / 15:00 (10 Sets)) Pause Snatch Snatch Snatch Balance Overhead Squat 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee + Mid-Thigh + Finish 4: Snatch Grip Push Press (3-3-3-3-3)

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7/07/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 16 Wall Balls Rx: 20/14# Rx+: 30/20# Odd: :50 Plank HoldRest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Box Jumps Rx: 24/20″ 10 Shoulder to Overhead Rx: 95/65# Rx+: 135/95# 10 Toes to BarRight Into 1.C: Hang Clean (12:00 To Find 1RM) Full Squat Workout is over at 32:00

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7/06/2017

CrossFit Dark Side – CrossFit 1: Front Squat (5-5-5-5-5) Starting 75%+ 2: Metcon (Time) 3 Rounds 40 Sit Ups 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 Pull Ups Rx+: Chest to Barcap: 13 min

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7/05/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) Conditioning 3 Rounds 400m Run :30 Rest 200m Run 1:00 RestTime Cap: 20:00 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 42 Double Unders 15 Hang Power Snatches Rx: 75/55# Rx+: 95/65# 9 Handstand Push Ups

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7/03/2017

CrossFit Dark Side – CrossFit Tommy Mac (Time) 2 Rounds 12 Burpees 12 Thrusters Rx: 115/75# 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 Overhead SquatsTime Cap: 32:00

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7/01/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 60 Wall Balls 60 Kettlebell Swings 60 Ball Slams -1 Person Working / 1 Person Resting -5 Synchronized Burpees Every Time You Switch

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7/01/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Pull Tall Clean Jerk Balance Press From Jerk Stance Split Jerk 2: CL + 2 FSQ + 2 Jerks (1:30 / 15:00 (10 Sets)) 1 Squat Clean 2 Front Squats 2 Jerks 3: Tempo Clean Pull (2-2-2-2-2) 5 Seconds Up 5 Seconds Down 4: Pause Push Press (3-3-3-3-3) 2 Second Pause In Lockout.

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6/30/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 15/10 Calorie Row Odd: 60’ DB Low Hang Walking Lunge Rx: 40/25# Rx+: 50/35#Rest 2:00 Then Begin Next Part 1.B: Metcon (Time) 1 Mile Run Rest 2:00 9-7-5 Front Squats Rx: 165/115# Rx+: 205/145# Chest to Bar Pull Ups Rx+: Bar Muscle UpsTime Cap: 36:00

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6/29/2017

CrossFit Dark Side – CrossFit 1: Bench Press (5-5-5-5-5) 2: Metcon (5 Rounds for reps) Tabata (:20/:10 x 8) Dumbbell Push Press Rx: 40/25# Rx+: 50/35# Ball Slam Rx: 25/15# Perfect Push Ups Squats w/ Slam Ball Hollow RocksRest 1:00 Between Tabata’s.

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6/28/2017

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5) Starting at 75%+ 2: Metcon (Time) 3 Rounds Double Unders Rx: 50 Rx+: 100 (If have double unders you should do Rx+) 25 Thrusters Rx: 45/35# (Empty Bar)Time Cap: 16:00

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