WOD

03/21/2020

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up – 3 Sets Snatch High Pull Muscle Snatch Snatch Push Press Snatch Balance Snatch 2: SN + SnBAL (OTM 15:00 – 1 Rep) Squat Snatch Snatch Balance 3: Low Hang Snatch Pull (4-4-4) 1 – 2″ From The GroundHigh Pull 4: Snatch Grip Push Press (15:00 To Build To 3RM)

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03/21/2020

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 15/12 Calories Partner B: AMRAP 100 Dumbbell Snatches 100 Burpees Over Dumbbell Partners rotate every time calories are completed

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03/20/2020

CrossFit Dark Side – Home WOD 1.A: Metcon (AMRAP – Reps) EMOM 15:00 :30 Max Burpees :30 RestPost total number of burpees Rest 3:00 and begin 1.B 1.B: Metcon (Time) 5 Rounds 30 Alt. Lunges 1:00 Plank Hold

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03/20/2020

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) Every 2:00 / 10:00 (5 Sets) :45 Max Burpee Box Jump Overs Rx: 24/20″ 1:15 RestPost Total Reps Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 2 Power Cleans Rx: 155/105# Rx+: 185/125# 2 Handstand Push-Ups Rx+: Strict 4 PCL 4 HSPU Etc.Rest 2:00 and Begin 1.C 1.C: Metcon (Time) 100 Alt. Front Rack Lunges Rx: 45/35# -5 Burpees Every BreakTime Cap: 30:00

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03/19/2020

CrossFit Dark Side – Home WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 × 5 10 DB Snatches, KB Swings, or Ball Slams 10 Goblet Squats 10 Push-UpsPick up where you leave off after your 1:00 rest. 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning – AMRAP 5:00 10 Tuck-Up 10 Hollow Rocks 10 V-Ups 10 Hollow Rocks

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03/19/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 5 Strict Pull-Ups Rx+: Strict C2B 20 Ball Slams Rx: 25/20# 20/16 Calories 2: Metcon (AMRAP – Rounds and Reps) ***Extra Credit*** AMRAP 5:00 10 Tuck-Ups 10 Hollow Rocks 10 V-Ups 10 Hollow Rocks

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03/17/2020

CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 10 Power Snatches Rx: 75/55 Rx+: 115/85# 12 Burpees Over Bar Rest 3:00 3 Rounds 12 Toes to Bar 2 Rope ClimbsTime Cap: 18:00 2: Metcon (No Measure) Accessory Work – 3 Sets Max Effort L-Sit or Accumulate :20 5/5 Dumbbell Overhead Squat

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03/14/2020

CrossFit Dark Side – Bootcamp 1.A: Metcon (No Measure) Active release technique 500 m row 20 Front and Rear Lunges L 10 push up to downward dog 20 Front and Rear Lunges R 10 push ups to downward dog 500 m row 10 Side planks with leg lifts R 10 Side planks with leg lifts L 10 Bird Dogs complexes 1.B: Metcon (AMRAP – Rounds and Reps) 21 minute circuit (After every movement complete 6 burpees to target) 5…

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