CrossFit

CrossFit Dark Element – CrossFit

Team WOD

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Metcon (AMRAP – Rounds and Reps)

Teams of 2, Relay Fashion:

AMRAP 20:

15 Wallball Shots (20/14)

10 Calorie Row

5 Dumbbell Box Step Overs (24/20)

First partner completes the full round, and then tags the second partner in for the same.

Post your amazing team name and total rounds to comments.

CrossFit

CrossFit Dark Element – CrossFit

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CFDE warmup (No Measure)

Conditioning

5 Minutes to work up to a Max Attempt of Double Unders -OR- Singles

Then…

Post on white board

Goat Work

10 Minutes to pick a “weakness” Skill Work

Then…

Core Work

10 Minute EMOM:

Even: 45 Second Plank

Odd: 45 Seconds of Rowing/Running

5 Minutes Rest/Transition To:

Barbell Conditioning

Partner Double Grace:

60 Clean & Jerks For Time

*Switch Every 5 Reps.

*The Goal is to complete 5 unbroken reps each time, so choose weight

accordingly

CrossFit


CrossFit Dark Element – CrossFit

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CFDE warmup (No Measure)

Metcon (AMRAP – Reps)

complete the following:

5:00 – Burpee Box Jump Overs (24″/20″)

Rest 5:00

4:00 – 10 Meter Shuttle Runs

Rest 4:00

3:00 – Power Cleans (Choose one weight)

Guys: 75, 95, 135, 155 Girls: 55, 65, 95, 105

Rest 3:00

2:00 – Wallballs (20/14)

Rest 2:00

1:00 – Max Unbroken Pull-Ups

comp train


CrossFit Dark Element – CrossFit LV-1

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Metcon (Weight)

1 clean every 30 seconds for 6 minutes

()

CrossFit


CrossFit Dark Element – CrossFit

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Team Warm up (No Measure)

Teams of 2:

7 min AMRAP

5 burpees

10 air squats

15 double unders

** each member completes a round, then swith**

Metcon (Time)

Team of 2 complete 6 rounds of the following:

10 power snatch 95/65

10 box jumps

10 burpees
Rest 5 minutes…..Winning team will have a 30 second head start on the next WOD

Metcon (AMRAP – Reps)

Teams of 2 complete;

1 mile team run into

Max hang cleans (155/105)

15 min cap, reps of hang cleans will be scored

EXTRA CREDIT

Winning Team of combined time and score will choose class penalty ie… 3 min max burpees

CrossFit


CrossFit Dark Element – CrossFit

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Warm up (No Measure)

CFDE Warm up #1

Strength

Strength/Skill:

Back Squat (Warm Up to 70%) THEN

6 @ 75%

6 @ 80%

4 @ 85%

4 @ 90%

Back Squat (1 X 4 @90%)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 mins

10 Chest To Bar Pull-Ups

20 Back Squats (135/95#)

30 Double Unders

CrossFit


CrossFit Dark Element – CrossFit

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Warm up (No Measure)

CFDE Warm up #1
Warm-up: 2 Sets

2 Min Row

16 Alternating Toe Touches

30 Second Hollow Rocks

20 Rolls on each IT band

20 Banded Pull-aparts

20 Banded Pass Throughs

Conditioning

For time

750m Row/Run

60 Double Unders

500m Row/Run

50 Double Unders

250m Row/Run

40 Double Unders

Post time on whiteboard

Metcon (AMRAP – Rounds and Reps)

Teams of 3 EMOM X 10

Complete the following

10 Wallballs

12 Front squats 75/55

14 Burpees
1 person working at a time, can switch anytime

CrossFit


CrossFit Dark Element – CrossFit

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Warm up (No Measure)

CFDE Warm up #1

Strength

Strength/Skill:

Front Squat

5 @ 65%

5 @ 70%

4 @ 75%

Front Squat (1 X 4 @75%)

Metcon (Time)

For Time:

10 Rounds

100m Row

10 Burpees over the Rower

CrossFit


CrossFit Dark Element – CrossFit

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Warm up (No Measure)

CFDE Warm up #1

Strength

Strength/Skill:

3 POS Clean + Jerk (High Hang,Hang, Floor, Jerk)

@65%

@70%

@75%

@80%

@85%

3 position clean + Jerk (1 X 1@ 85%)

high hang, hang, squat, + jerk

Barbell Conditioning

Clean And Jerk Ladder:

Every 2 mins for 10 mins

@65%

@70%

@75%

@80%

@85%

Metcon (Time)

For Time:

25-20-15-10

Med Ball Cleans

Wall Ball

Sand Bell Slams

EXTRA CREDIT

100 abmat sit ups

100 sit-ups for time (Time)

comp train


CrossFit Dark Element – CrossFit LV-1

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Metcon (Time)

“Amanda”

9-7-5 of:

Muscle ups

Squat Snatches, 135/95

Clean and Jerk

Metcon (Time)

“Big Fat Frelen”

400m Run* before every round of:

21-15-9 of:

C2B Pull ups

Russian KBS, 100/70

Thrusters, 95/65

*use a True Form Runner if you have one