CrossFit Dark Side – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 “Suck It Jenn” Partner A: 200m Run w/ Med Ball 15 Burpees Partner B: 200m Run w/ Med Ball 40 Wall BallsBall can never touch the ground, 10 Burpees if dropped.
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Pull Power Clean Jerk Balance Behind the Neck Split Jerk Split Jerk 2: Power Clean + 2 Jerks (OTM 15:00) 1 Power Clean 2 Jerks 3: Press From Jerk Stance (2-2-2-2-2) 4: Front Squat (5-5-5-5-5)
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) EMOM 10:00 Even: 16/12 Calorie Row Odd: 30’ Walking Lunge Rx: 50/35# DB Rx+: 70/53# KBRest 2:00 1.B: Metcon (AMRAP – Reps) AMRAP 8:00 Buy-In: 200 Double Unders Max Clean & Jerks Rx: 165/115 Rx+: 205/145#Rest 2:00 1.C: Metcon (Time) 400m Run 50 Thrusters Rx: 45/35# (Empty Bar) 400m RunTime Cap: 35:00
CrossFit Dark Side – CrossFit 1: Overhead Squat (5-5-5-5-5) 2: Metcon (Time) 3 Rounds 20 Box Jumps Rx: 24/20” 20 Wall Balls Rx: 20/14# Rx+: 30/20# 20 Tuck-UpsTime Cap: 14:00
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Conditioning AMRAP 15:00 200m Run Rest :30 2: Metcon (Time) 4 Rounds 80’ Bear Crawl 25 Ball Slams Rx: 25/15#Time Cap: 12:00
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 15 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 Burpees 10 Alt. Overhead Lunges (1 Kettlebell) Rx: 53/35# Rx+: 70/53#Right Into 1RM Snatch 2: Snatch (15:00 to Find 1RM) Full Squat
CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Snatch Lift Off Snatch Pull Snatch High Pull Tall Snatch Pause Snatch 2: Pause Snatch (OTM 15:00) Pause 2 Seconds at the knee. Full squat each rep. Record Heaviest Successful Lift 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee + Mid-Thigh + Finish 4: Snatch Balance (3-3-3-3-3)
CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Teams of Three Partner A: 200m Run w/ Medicine Ball B: Wall Squat Hold C: 10 Dumbbell Deadlifts 10 Dumbbell Shoulder to Overhead 20 Alt. LungesPartners rotate once runner returns.
CrossFit Dark Side – CrossFit 1.A: Metcon (2 Rounds for time) Every 5:00 / 10:00 (2 Sets) 800m RunRest 2:00 1.B: Metcon (AMRAP – Reps) AMRAP 8:00 Wall Balls Rx: 20/14# Rx+: 30/20# – 25 Sit-Ups every breakRest 2:00 1.C: Metcon (Time) 400m Single Arm KB Front Rack Carry Rx: 70/53# (200m L / 200m R)
CrossFit Dark Side – CrossFit 1: Metcon (Time) Gymnastic Conditioning – Rope Climbs For Time 4 Rope Climbs Rest 1:00 3 Rope Climbs Rest :45 2 Rope Climbs Rest :30 2 Rope ClimbsTime Cap 12:00 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 – Ascending Ladder 3 Handstand Push Ups Rx+: Strict 40′ Lateral Shuffle Sprints 3 Ball Slams Rx: 25/15# 40′ Lateral Shuffle Sprints 6 40′ 6 Etc…
