CrossFit Dark Side – Barbell Club
1: Metcon (No Measure)
Warm Up – Power Clean
4 Sets
Clean Lift Off
Clean Pull
3 Power Cleans
2: Pause PCL (OTM 15:00 – 1 Rep)
Pause Power Clean
Pause 2 seconds at knee and finish the lift. No redipping.
3: Clean Pull (3-3-3-3-3)
All sets at 90% of 1RM Clean or Power Clean which is higher
4: Enderton FSQ Complex (15:00 to find a heavy complex )
Rep 1: 3 Second Pause In Bottom
Rep 2: Double Bounce
Rep 3: Front Squat