9/29/2018

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 + CL + PJ + SJ (Every 1:30 / 15:00 (10 Sets))

Power Clean

Squat Clean

Push Jerk

Split Jerk
Drop and reset between PCL and CL

3: Pause Clean Pull (1-1-1-1-1)

10 Second Pause 1″ Off The Ground!!

4: Enderton FSQ Complex (Build to a heavy complex)

Rep 1: 3 Second Pause In Bottom

Rep 2: Double Bounce

Rep 3: Front Squat