07/25/2020

CrossFit Dark Side – Barbell Club

1: Metcon (No Measure)

Clean Warm Up – 3 Sets

Clean Lift Off

Clean Pull

Tall Clean

Squat Clean

2: CL Pull + HCL + CL (1:30 x 10 – 1 Set)

Clean Pull

Hang Squat Clean

Squat Clean
Drop barbell after HCL and reset before CL

3: Deficit Clean Pull (3-3-3)

Use top of jerk blocks or 25# plates for deficit

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

Rep 1: 3 Second Pause In Bottom

Rep 2: Double Bounce

Rep 3: Front Squat