4/07/2018

CrossFit Dark Side – Barbell Club

1: Metcon (No Measure)

Warm Up – 4 Sets

Clean Pull

Power Clean

Behind the Neck Push Jerk

Push Jerk

Behind the Neck Split Jerk

Split Jerk

2: PCL + PJ + SJ (OTM 15:00)

Power Clean

Push Jerk

Split Jerk

3: Segmented Clean Pull (2-2-2-2-2)

Pausing at “1, Knee, Mid-Thigh then finish the pull

Record Heaviest Successful Lift

4: Pause Overhead Squat (:10) (1-1-1-1-1 )

10 Second Pause in the Bottom
50 – 60% of 1RM