WOD

07/20/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 3 Sets 2 Clean Pulls 2 Clean High Pulls 2 Power Cleans 2: Power Clean (1:30 x 10 – 2 Touch & Go Reps) 3: Deficit Clean Pull (3-3-3) 4: Paused Front Squat (Build To A 3RM) 2 Second Pause

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07/19/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 12:00 – 15/12 Calories – 12 BurpeesRest 3:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 1 Clean & Jerk Rx: 165/115# Rx+: 225/155# 20′ DB Overhead Lunge Rx: 40/25# Rx+: 50/35# 12 Dumbbell Snatches 20′ DB Overhead Lunge

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07/18/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 4:00 / 2:00 x 4 Buy-In: 400m Run 12 Wall Balls Rx: 20/14# Rx+: 30/20# 8 Pull-Ups Rx+: 4 Pull-Ups + 3 Chest to Bars + 2 Bar Muscle Ups (Goal is to do in an unbroken set) 2: Metcon (No Measure) ***Extra Credit*** 3 Sets 20/15 Calorie Bike 25′ Sandbag/D-Ball Bear Hug Carry 5 Bear Hug Squats 25′ Bear Hug Carry

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07/17/2019

CrossFit Dark Side – CrossFit 1: Hang Snatch (OTM 15:00 – 1 Rep) Full Squat 2: Metcon (Time) 4 Rounds 25 Sit-Ups 10 Overhead Squats Rx: 135/95# Rx+: 165/115#Time Cap: 12:00

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07/16/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 35 Double Unders 5 Dumbbell Burpee Box Step Overs 10 Toes to Bar 5 Dumbbell Burpee Box Step OversDB: Rx: 40/25# Rx+: 50/35# Box: Rx: 24/20″ 2: Metcon (No Measure) Accessory Work – 3 Sets Strict Pull-Ups: 3 Narrow Grip + 3 Normal Grip + 3 Wide Grip 10 Tempo Push-Ups (3 Down/1 Up)

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07/15/2019

CrossFit Dark Side – CrossFit 1.A: Push Press (3-3-3) Ideal Loading: 75%, 80%, 85% 1.B: Push Press (2-2) Ideal Loading: 85-90%, 90%+ 2: Metcon (Time) 3 Rounds 15 Handstand Push-Ups Rx+: Strict 30 Hang Power Snatches Rx: 75/55#Time Cap: 15:00

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07/13/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean & Jerk Warm Up – 3 Sets Clean Lift Off Clean Pull Tall Clean Pause Jerk Dip Pause Push Jerk Pause Split Jerk 2: Pause CL + PJ + SJ (1:30 x 10) Pause Clean Push Jerk Split Jerk 3: Pause Clean Pull (5 Sets – 1 Rep) 10 Second Pause – 1″ Off Ground 4: Enderton FSQ Complex (Build to a heavy complex) Rep 1: 3 Second…

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07/13/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Buy-In: 5:00 Max Calories Remaining Time: 60 Wall Balls 60 Kettlebell Swings – 5 Synchro Burpees Every Time You Switch.

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07/12/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) EMOM 10:00 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead Rx: 115/85# Rx+: 155/105#10 Possible Rounds Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 15 Squat Jumps Rx+: 12 Pistols 8 Chest to Bars Rx+: 6 Bar Muscle UpsRest 2:00 and begin 1.C 1.C: Metcon (AMRAP – Reps) AMRAP 5:00 Weighted V-Ups Rx: 15/10#

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