Spark CrossFit – LIFT

🔙Deload🔙

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Warm-up

Coach’s Choice

Skill/Practice for Quality

A: Jerk (3-3-3-3)

Every 1.25 min

Squat or Push Jerk

Weightlifting

B: Hang Snatch (7 x 1 @ 70% of 1RM)

EMOM x 7

C: Muscle Clean (1-1-1-1-1-1-1)

EMOM x 7

Build as you go

Strength Work

D: Back Squat (4 x 3 @ 65% of 1RM)

Every 2 minutes

Tempo: 50X1

Strength Accessory & Core

E: Hollow Rock/Superman (No Measure)

100/80 Hollow Rocks

100/80 Supermans