CrossFit Dark Side – Barbell Club
1: Metcon (No Measure)
Warm Up – Clean & Jerk
4 Sets
Clean Pull
Power Clean
Tall Clean
Push Jerk
Jerk Balance
Split Jerk
2: PCL + PJ + HCL + SJ (Every 1:30 / 15:00 (10 Sets))
Power Clean & Push Jerk
Hang Squat Clean & Split Jerk
Not Touch & Go.
3: Segmented Clean Pull (2-2-2-2-2)
Pausing at “1, Knee, Mid-Thigh then finish the pull
Record Heaviest Successful Lift
4: Front Squat (1-1-1-1-1)
5 Second Pause in bottom of squat