CrossFit Black Storm – Weightlifting & Barbell

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A: Snatch Complex (8 sets every 90 sec @ 70-75%)

1 – Hang Snatch Pull

1 – Snatch Pull

1 – Snatch

B: Snatch (4 sets of 1 @ 80%; rest 2min)

Work full/squat, if you catch it in power stabilize and ride it down.

C: Clean Complex (8 sets every 90 sec @ 70-75%)

1 – Hang Clean Pull

1 – Clean Pull

1 – Clean

D: Clean and Jerk (4 sets of 1 @ 80%; rest 2min)

Same as snatch work the full/squat position, if you catch power ride it down. Reset your feet then Jerk push/split

E: Metcon (No Measure)

If time permits for additional work do today’s Performance WOD

A): Push Press (3-3-3)

B): Push Press + Push Jerk (1+2 EMOM for 10 minutes)