CrossFit Black Storm – CrossFit Performance

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Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

A): Three Position Snatch

Every 3 minutes, for 24 minutes (8 sets) of:

3-Position Snatch

(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, Focusing on good speed and mechanics.

New to the snatch? Don’t worry, the coaches will teach you the movement.

B): Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:

8 Deadlifts (225/155 lbs)

8 Burpee Box Jump-Overs (24″/20″)