CrossFit Black Storm – Weightlifting & Barbell

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A: Snatch Deadlift + Hang Snatch Pull + Snatch (Every 90sec for 8 sets @ 65-75%)

Final movement will be a squat/full snatch
You will perform a Snatch Deadlift to a Hang Snatch Pull going back to the ground to complete a full/squat Snatch

B: Snatch Push Press (5 sets of 4 reps @ 75-80% of Snatch; rest 2-3min)

Taken from the rack

C: Snatch Deadlift (4 sets of 3 @ 100% of Snatch)

be conscious of body position and bar path

D: Metcon (No Measure)


5 KB Windmills / side

10 weighted situps