Spark CrossFit – Weightlifting & Barbell

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Warm Up and Skill

– 750/600m Row or 1.0/.8mile Bike

– Joint Prep

– Barbell Warm-up


A: Snatch Complex (Low Hang Snatch Doubles)

10min to practice at a light/moderate weight

(No Misses!)


B: Snatch Complex (Hang Snatch + Snatch)

Continue from part A, building to a max for the day

Strength Accessory & Core

C1. L-Seated DB Press; 3×12-15

C2. Renegade Row; 3×10-12/arm

D1. DB/KB Overhead Carry; 3x25ft/arm

D2. Static Ring Chin-up Hold; 3xMax

D3. Hanging Knee Raise; :xMax