CrossFit Black Storm – Weightlifting & Barbell

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A: Jerk Complex

Push Press + Pause Jerk + Jerk

70% 1+1+1, 1+1+1

75% 1+1+1, 1+1+1, 1+1+1

80% 1+1+1, 1+1+1

based on Push Press 1RM

;every 90 sec

B: Jerk

Jerk (Push/Split)

80% x 2×2

85% x 2×1

90% x 2×1

;rest 2 min

C: Clean Complex

Power + High Hang Full

75% 2×3 ;rest 10sec;rest 90 sec

89% 3×2 ;rest 10sec;rest 90 sec

D: Metcon (No Measure)

Partner Med Ball Ab Complex

It’ll be fun 🙂