CrossFit Black Storm – Weightlifting & Barbell

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A): Halting Clean Complex (4 stop clean pull + 1 hang clean)

Pause for two seconds at each of the following positions

-2″ off the floor



– Hip or “pockets”

-then stand fully, descend to mid-thigh and perform 1 hang clean

Receive cleans in full squat, use a weigh that allows you to work on your timing of the squat

Build to today’s heavy-ish complex for quality.

B): Push Jerk w/ Pause (5 sets of 2 reps at 65-75% of 1RM)

*3 second pause on dip, pause at catch

C): Paused Front Squat (4 sets of 4 reps @ 65-80%)

*5 second pause at bottom

D): Metcon (No Measure)

3 rounds, not for time, of:

Bent over row with barbell x 8-10 reps

L-sit hold x 30-45 seconds
rest between movements

*Use parelletes, boxes, or rings, whatever is comfortable for the L-sits.

**sub 45-60 second plank holds if you cannot do L-sit holds.