07/13/2019

CrossFit Dark Side – Barbell Club

1: Metcon (No Measure)

Clean & Jerk Warm Up – 3 Sets

Clean Lift Off

Clean Pull

Tall Clean

Pause Jerk Dip

Pause Push Jerk

Pause Split Jerk

2: Pause CL + PJ + SJ (1:30 x 10)

Pause Clean

Push Jerk

Split Jerk

3: Pause Clean Pull (5 Sets – 1 Rep)

10 Second Pause – 1″ Off 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