Announcements

-Saturday 11am class is now our Community WOD. For you to bring friends who may be interested in trying CrossFit for a free class! Limit one free class per visitor.
-New Weightlifting Specialty class with Coach Jeremy every Thursday @ 5pm
Sunday at 11am.
No extra charge, limited to 12. Reserve your space on Wodify now!

CrossFit Black Storm – Weightlifting & Barbell

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A): Two Position Clean (Floor & Knee)

technique only lightweight

B): Power Clean + Front Squat (5 sets of 2 reps @ 75%, rest 90 sec between sets)

C): Clean and Jerk (2 reps of each per set (2+2), rest 90 sec)

D): Snatch Pull (4 sets of 3 reps (90 – 100%), rest 90 sec)

E): Snatch Grip Deadlift (4 sets of 2 reps (add 5-10 lbs), rest 90 sec)