WOD

07/30/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 Buy-In: 40′ DB Overhead Lunge Rx: 40/25# Rx+: 50/35# 10 Toes to Bar 15 Hand Release Push-UpsLunge: Switch arms after 20′ 2: Metcon (No Measure) Accessory Work – 3 Sets 10/10 Single Arm DB Row Rope Climb Practice (Legless if possible)

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07/29/2019

CrossFit Dark Side – CrossFit 1.A: Back Squat (3-3-3) 1.B: Back Squat (2-2) 2: Metcon (Time) 50 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 800m Run 50 Kettlebell SwingsTime Cap: 12:00

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07/27/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up – 3 Sets Snatch Pull Snatch High Pull Muscle Snatch Snatch Balance Snatch 2: SN + HSN + SnBAL (1:30 x 10) Snatch Hang Snatch Snatch Balance 3: Deficit Snatch Pull (2-2-2) Deficit Snatch PullHigh Pull 4.A: Overhead Squat (3-3-3) 4.B: Overhead Squat (2-2)

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07/27/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 250/200m Row Partner B: 12 Burpees 25′ Walking Lunge w/ DB 10 DB Manmakers 25′ Walking Lunge w/ DB

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07/26/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) Buy-In: 75 Sit-Ups 150 Double Unders 50 Pull-Ups Rx+: C2B 50 Pistols 25 Handstand Push-Ups Rx+: Strict Cash-Out: 75 Sit-UpsTime Cap: 30:00

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07/25/2019

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) Interval WOD – :30/:15 x 6 Calories Hang Power Snatches Rx: 95/65# Box Jumps Rx: 24/20″ Shoulder to Overhead Rx: 95/65#Rest 1:00 Between Movements 2: Metcon (No Measure) ***Extra Credit*** 3 Sets 15/10 Calorie Bike 20′ Handstand Walk – Scale: :20 Handstand Hold

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07/24/2019

CrossFit Dark Side – CrossFit 1: Clean and Jerk (OTM 15:00 – 1 Rep) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 5 Clean & Jerks Rx: 155/105# Rx+: 185/125# 6 Chest to Bars Rx+: 3/2 Ring Muscle Ups

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07/23/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) 4 Rounds 400m Run 25 Wall Balls Rx: 20/14# Rx+: 30/20# 2 Rope ClimbsTime Cap: 21:00 2: Metcon (No Measure) Accessory Work – 3 Sets 5/5 Dumbbell Overhead Squats :20 L-Sit Hold (Accumulate )

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07/22/2019

CrossFit Dark Side – CrossFit 1.A: Front Squat (3-3-3) 1.B: Front Squat (2-2) 2: Metcon (Time) 5 Rounds 12 Burpees 80′ Bear Crawl Rx+: 40′ Handstand WalkBear Crawl: 20′ Forward – 20′ Backwards x 2) Handstand Walk: 20′ / 20′ Time Cap: 13:00

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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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