CrossFit Black Storm – Weightlifting & Barbell

View Public Whiteboard

A: Snatch Pull Complex

Block snatch pull + snatch (mid-thigh)

– 65% x 2(1+1) x 3

– 70% x 2(1+1) x 2

**NOTE**

In block work you are pulling the weight off the blocks, you are not going to a hang position. Develop tension while the weight is still resting on the block.

B: Clean Pull Complex

Block clean pull + clean (mid-thigh)

– 65% x 2(1+1) x 3

– 70% x 2(1+1) x 2

C: Clean Deadlift Complex

Clean deadlift to knee + clean pull

– 65% x 3+1 x 3

– 70% x 3+1 x 2

D: Front Squat (2 sets of 3 reps at each percentage.)

– 60% x 3 x 2,

– 65% x 3 x 2,

– 70% x 3 x 2