CrossFit Black Storm – Weightlifting & Barbell

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A: Snatch (20min to build HS)

Take 20 minutes to build to a heavy single, as the weight is getting heavier your rest periods should be longer.

B: Snatch (6 x 1)

percentage of A)

75% 2×1

80% 1×1

85% 1×1

90% 2×1

; rest 90 sec between

If you’re feeling good you can take 3 attempts to try and beat your heave single from A)

C: Clean and Jerk (20min to build HS)

Take 20 minutes to build to a heavy single, as the weight is getting heavier your rest periods should be longer.

D: Clean and Jerk (6 x 1)

percentage of C)

75% 2×1

80% 1×1

85% 1×1

90% 2×1

; rest 90 sec between

If you’re feeling good you can take 3 attempts to try and beat your heave single from C)

E: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
[optional]

you can do some other alternative CORE work