CrossFit Dark Side – Barbell Club
1: Metcon (No Measure)
Warm Up – Clean
4 Sets
Clean Lift Off
Clean Pull
Tall Clean
Squat Clean
2: Pause Clean (OTM 12:00 – 1 Rep)
1 Pause Squat Clean
2 Second Pause at Knee
3: Segmented Clean Pull (2-2-2-2-2)
Pausing at “1, Knee, Mid-Thigh then finish the pull
Record Heaviest Successful Lift
4: Press + Push Press (5 Sets – 1 + 3)
1 Strict Press
3 Push Press