CrossFit Black Storm – Weightlifting & Barbell

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A: Three Position Snatch (3-position snatch (floor, knee, mid-thigh) 60-70%)

Every 90 sec for 6 sets, I want a 1 count pause at both knee and mid-thigh

B: Snatch Pull (3 sets of 3 reps @ 85-90%)

C: Snatch Deadlift (3 sets of 3 reps @ 95-105%)

From a deficit, stand on 45lb plate

D: Overhead Squat (3 sets of 2 reps @ 80-85% of Snatch)

try and snatch the weight for this complex, if need be you may use the racks

E: Metcon (No Measure)


Medball Complex