03/23/2019

CrossFit Dark Side – Barbell Club

1: Metcon (No Measure)

Warm Up – 3 Sets

Clean Pull

Tall Clean

Jerk Balance

Jerk Press

Split Jerk

2: CL + 2 FSQ + J (1:30 x 10)

Squat Clean

2 Front Squats

Jerk
Jerk is a Split Jerk!

3: CL DL – Tempo Decent (1-1-1-1-1)

Clean Deadlift

Tempo Decent
After standing tall, take 10 seconds to lower the barbell back down.

4: PP + PJ + SJ (Take 15:00 to build to a heavy complex)

1 Push Press

2 Push Jerks

3 Split Jerks