11/02/2019

CrossFit Dark Side – Barbell Club

1: Metcon (No Measure)

Clean & Jerk Warm Up – 3 Sets

Clean Pull

Tall Clean

Pause Jerk Dip

Push Jerk – Pause In Catch

Split Jerk – Pause In Catch

2: PCL + J + CL&J (1:30 x 10)

Power Clean

Jerk

Clean & Jerk
Power Clean + Push Jerk

Drop Barbell

Squat Clean + Split Jerk

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

Pause 10 seconds 1″ off ground and then finish pull.

4: Enderton FSQ Complex (15:00 to find a heavy complex for the day)

Rep 1: 3 Second Pause In Bottom

Rep 2: Double Bounce

Rep 3: Front Squat