Spark CrossFit – Weightlifting & Barbell

View Public Whiteboard

Warm Up and Skill

– Jump Rope Warm-up

– Joint Prep

– Barbell Warm-up

Skill

A: Snatch Complex (Power Snatch + Snatch Balance (1+1))

Every 1:15 for 12 sets

**Percentages are of SNATCH**

4@65%

3@70%

3@75%

2@80%

B: Clean + Jerk Complex (Power Clean + Front Squat + Jerk (1+1+1))

Every 1:45 for 8 sets

*Percentages are of CLEAN AND JERK*

2@65%

2@70%

2@75%

2@80%

Strength Accessory & Core

C1. Overhead Split Squat; 3×8/leg

C2. Supinated Snatch-Grip RDL; 3×10

C3. Floor Wipers (95/65); 3×15