CrossFit Dark Side – Barbell Club
1: Metcon (No Measure)
Warm Up – Clean – 3 Sets
Clean Lift Off
Clean Pull
Tall Clean
Squat Clean
2: Pause Clean (OTM 15:00 – 1 Rep)
1 Pause Squat Clean
1 – 2 Second pause at knee then finish the clean.
No redipping!
3: Segmented Clean Pull (2-2-2)
Pausing at “1, Knee, Mid-Thigh then finish the pull
Record Heaviest Successful Lift
4: Paused Front Squat (15:00 To Build To A Heavy 1RM)
3 Second Pause in bottom of the squat