WOD

05/18/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch 3 x 5 Sottz Press 3 Sets Snatch Pull Snatch High Pull Tall Snatch Snatch Snatch Balance 2: Snatch (OTM 15:00 – 2 Reps) Not Touch & Go 3: Snatch Pull (4-4-4) 4: Overhead Squat (Build to a heavy 7RM)

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05/18/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 50/35 Calories 40′ Synchro Walking Lunge w/ Slam Ball 50 Ball Slams 40′ Synchro Walking Lunge w/ Slam Ball

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05/17/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 15 Wall Balls Rx: 20/14# Rx+: 30/20# 12 BurpeesRest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 30 Double Unders 6 Hang Power Snatches Rx: 115/75# Rx+: 155/105# 3 Overhead SquatsRest 2:00 and begin 1.C 1.C: Metcon (Time) 400m Farmer Carry Rx: 40/25# Rx+: 50/35#

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05/16/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 15 Deadlifts Rx: 165/115# Rx+: 225/155# 20 Box Jump Overs Rx: 24/20″ Rx+: 30/24″ 15 Push Ups Rx+: Handstand Push Ups 2: Metcon (Calories) ***Extra Credit*** EMOM 10:00 :40 Max Calories :20 RestPost Total Calories

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05/14/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) 4 Rounds 800m Run Rest 1:00Time Cap: 23:00 2: Metcon (Time) 2 Rounds 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 15 Toes to Bar 1 Rope ClimbTime Cap: 10:00

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05/13/2019

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5-5) 2: Metcon (Time) 30-20-10 Front Rack Lunges Rx: 95/65# Shoulder to Overhead -3 Burpees Every time bar is set downTime Cap: 12:00

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05/11/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 200m Farmer Carry Partner B: 400/300m Row 20 Synchro KB Goblet Squats 30 Synchro KB Swings

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05/11/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean & Jerk – Warm Up – 3 Sets Clean Pull Tall Clean Push Jerk Jerk Balance Split Jerk 2: Narrow Grip OHS (5-5-5-5-5) Jerk-grip position or narrowerPrimer For Jerks. Clean Grip! 3: PCL + J + CL&J (1:30 x 10) Power Clean Jerk Clean & JerkPCL + Push Jerk Drop Barbell Squat Clean + SJ 4: Deficit Clean Pull (4-4-4-4-4) Heavy!!

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05/10/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) 600m Run w/ Wall Ball 40 Wall Balls 40 Pull-Ups 400m Run w/ Wall Ball 25 Wall Balls 25 Pull-Ups Rx+: C2B 200m Run w. Wall Ball 10 Wall Balls 10 Pull-Ups Rx+: BMUWall Ball – Rx: 20/14# Rx+: 30/20# Time Cap: 28:00

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