CrossFit Black Storm – Weightlifting & Barbell

View Public Whiteboard

A: Power Clean (5 sets of 3 reps @ 80%; rest 90s to 2m)

B: Split Jerk (5 sets of 2 reps @ 80%; rest 90s to 2m)

can be push or split jerk

C: Snatch Pull (3 sets of 2 reps @ 95%; rest 90s to 2m)

D: Romanian Deadlift (3 sets of 5 reps (choose weight))

E: Metcon (No Measure)

3 Sets:

10 Back Extensions

10 Sit Ups (barbell)

10 Bird Dogs /side