CrossFit


CrossFit Dark Element – CrossFit

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Skill

Kipping & Butterfly Pullup

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit


CrossFit Dark Element – CrossFit

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WeightLifting

Sumo Deadlift (5 x 5)

build to a heavy set

Metcon (Time)

21-15-9 of the following:

Sumo Deads 225/155,185/125, 155/105

Box Jumps 30/24,24/20,20/14

Cal Row
No Cap

Fundementals 1.0


CrossFit Dark Element – CrossFit BodyWod

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Skill

How to:

Air Squat

Burpee

Box Jump

2: Metcon (Time)

For Time:

2 rounds for time

10 air squats

10 burpees

10 box jumps

Skill

How to:

Dead Lift

Front Squat

Deadlift (1 rep max)

1: Front Squat (1 rep max)

Metcon (Weight)

OTM: x 10

Min 1-5: 6 front squats

Min 5-10: 5 dead lifts

CrossFit


CrossFit Dark Element – CrossFit

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HMMMM! (Time)

For Time:

100 Double Unders

50 Lateral Burpee Over the Bar

30 Squat Clean Thrusters (135/95)

10 Bar Muscle Ups

Fundamentals


CrossFit Dark Element – CrossFit BodyWod

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HMMMM! (Time)

For Time:

100 Double Unders

50 Lateral Burpee Over the Bar

30 Squat Clean Thrusters (135/95)

10 Bar Muscle Ups

CrossFit


CrossFit Dark Element – CrossFit

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1: Snatch Complex (1 x 1 build max)

Power Snatch + Hang Squat Snatch + Squat Snatch + OHS
climbing

Metcon (AMRAP – Reps)

Teams of 2:

15 min AMRAP:

30 Snatches (135/95)(95/65)

500 meter run

Fundementals 2.4


CrossFit Dark Element – CrossFit BodyWod

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Weightlifting

1: Back Squat (10 rep max)

start at 40%

2: Metcon (Time)

For Time

30 Front squats (65/45)

1 mile run

30 Back squats

800 meter run

30 OHS

600 meter run

WOD WARS


CrossFit Dark Element – CrossFit

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Metcon (Time)

WOD WARS #1

TEAMS OF 4 COMPLETE THE FOLLOWING FOR TIME:

400 double unders

300 burpees

200 front squats 95#

1 mile run

**25 min Cap**

Metcon (Weight)

WOD WARS # 2

Snatch Complex:

Power + Hang + 2 OHS

Clean Complex

Clean + Jerk + 2 Squats

12 min cap. each athlete must record a score for each

CrossFit


CrossFit Dark Element – CrossFit

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Metcon (AMRAP – Reps)

15 min amrap

25 cal row

10 clusters (135/95)
reps are from clusters

CrossFit


CrossFit Dark Element – CrossFit

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Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#