Spark CrossFit – Weightlifting & Barbell

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Show up to class so this doesn’t happen to you!

Warm Up and Skill

– 750m/600m Row OR 1.0mile/.8mile bike

– Joint Prep

– Barbell Warm-up

A: Power Snatch (EMOM for 15min)

**Percentages are of best Snatch**

5 @ 60%

4 @ 65%

3 @ 70%

2 @ 75%

1 @ 80%

B: Power Clean and Jerk (Every 90sec for 15min)

**Percentages are of best Clean & Jerk**

4 @ 65%

3 @ 70%

2 @ 75%

1 @ 80%

Strength Accessory & Core

C1: See-saw KB Bentover Row; 3×8/side

C2: See-saw L-Seated Press; 3×8/side

C3: Strict Knee Raise/Leg Raise/Toes to Rings; 3×8