CrossFit Black Storm – Weightlifting & Barbell
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.