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CrossFit Black Storm – Weightlifting & Barbell

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Weightlifting

Spend 12 minutes working Jerk Balance

– Pay attention to footwork, whether split/push

– Also note speed and lockout under the bar

* use an empty bar for this.

A: Push Jerk (7 EMOM @ 65-70%)

1 Pause + 1 Jerk

A: Split Jerk (7 EMOM @ 65-70%)

1 Pause + 1 Split Jerk

B: Clean Complex (5 sets @ 75%)

Hang Power Clean + Power Clean

5

x 1 + 1

x 2 high box jumps

; rest 2-3 minutes

C: Metcon (No Measure)

Dem Abs Baby!!

100 reps