CrossFit Black Storm – Weightlifting & Barbell

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A: Snatch Pull Complex

Block snatch pull + snatch (below knee)

– 70% x 2(1+1) x 3,

– 75% x 2(1+1) x 2

**probably use plates to create lower block

B: Clean Pull Complex

Block clean pull + clean (below knee)

– 70% x 2(1+1) x 3,

– 75% x 2(1+1) x 2

C: Snatch Deadlift Complex

Snatch deadlift to knee + snatch pull

65% x 3+1 x 3,

70% x 3+1 x 2

3 sets of 3 snatch dl to knee followed by 1 pull

D: Pause Back Squat

Pause back squat –

65% x 5 x 2,

70% x 5 x 4

2 sets of 5 reps then 4 sets of 5 reps

**2 count at the bottom