CrossFit Black Storm – Weightlifting & Barbell

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A: Muscle Snatch (3 sets of 3 reps 65-75%)

Many may not have or know a 1RM for this movement, we will use as warm up and skill drill, rest 90sec between sets

B: Snatch Deadlift + Hang Snatch Pull + Snatch (5 sets of 2 reps 75%)

Final movement will be a squat/full snatch
2 reps will be going through the complex twice. rest 90sec to 2min between sets

C: Snatch Balance (5 sets of 2 reps. 70%-80%)

We will be working on receiving these in the full/squat position

D: Metcon (No Measure)

3 RNFT

– 15 Back Extension

– 10 Barbell Side Bends per/side