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