CrossFit Dark Side – Barbell Club
1: Metcon (No Measure)
Snatch Warm Up – 3 Sets
Snatch High Pull
Muscle Snatch
Snatch Push Press
Snatch Balance
Snatch
2: Pause SN + SN (1:15 x 12)
Pause Snatch
Snatch
Pause 2 Seconds at knee before finishing snatch. Drop barbell and reset. Then perfrom snatch with no pause.
Both reps are full squat.
3: Deficit Snatch Pull (3-3-3)
Deficit Snatch Pull
4: SnBal + OHS (15:00 to find heavy complex.)
Snatch Balance
Overhead Squat
1 Snatch Balance + 2 Overhead Squats