CrossFit Dark Side – CrossFit
1.A: Pause Clean (12:00 To Find A Heavy 1RM)
1 Pause Squat Clean
2 second pause at knee before finishing the lift. No redipping.
Full Squat
3 Minute transition to 1.B
1.B: Paused Front Squat (12:00 To Find A Heavy 2RM)
2-3 second pause in the bottom of the squat.
2: Metcon (Time)
30 Power Cleans Rx: 135/95#
30 Power Snatches Rx: 115/75#
30 Thrusters Rx: 95/65#
If scaling weight, set up your barbell to always take a little weight off between movements.
Time Cap: 15:00