CrossFit Black Storm – Weightlifting & Barbell

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A1.1: Push Jerk

60% x 3,

65% x 3,

70% x 2,

75% x 2,

80% x 2

**Note**

Do Push or Split A1.1 / 1.2 is just to log your entry in the appropriate movement. On that note tight shoulders should always do Split

A1.2: Split Jerk

60% x 3,

65% x 3,

70% x 2,

75% x 2,

80% x 2

B: Hang Power Clean (4 sets of 3 reps)

Hang power clean (below knee)

– 50% (of clean) *hold 3 sec

C: Snatch Push Press + Overhead Squat (3 sets of 3+2)

Snatch push press + Overhead squat – 65% (of snatch)

so 3 snatch push press + 2 ohs is one set.