CrossFit Black Storm – Weightlifting & Barbell

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A: Clean (1 x 5 OTM)

3 – 5min EMOM’s

75% x 1 x 5 OTM,

80% x 1 x 5 OTM,

85% x 1 x 5 OTM

B: Jerk Complex (1+1+1)

Push Press + Power Jerk + Split Jerk

75% (1+1+1)x8 every 90sec

C: Good Mornings (4 sets of 5 reps *choose weight*)

D: Metcon (No Measure)

3 Sets NFT:

10 Back Extension

10 Reverse Crunches

10 Glute Bridges