11/30/2019

CrossFit Dark Side – Barbell Club

1: Metcon (No Measure)

Clean & Jerk Warm Up – 3 Sets

Clean Pull

Tall Clean

Clean

Jerk Balance

Jerk Press

Split Jerk

2: Clean and Jerk (OTM 15:00 – 1 Rep)

Power or Squat

3: Segmented Clean Pull (2-2-2)

Pausing at “1, Knee, Mid-Thigh then finish the pull

Record Heaviest Successful Lift

4: Enderton FSQ Complex (15:00 t0 build to a heavy complex)

Rep 1: 3 Second Pause In Bottom

Rep 2: Double Bounce

Rep 3: Front Squat