Spark CrossFit – Weightlifting & Barbell

IN-HOUSE COMPETITION
BEING HELD SUNDAY, 9/24!!

$20 entry, prizes awarded to
Best Male & Best Female lifters!

Spaces limited to
20 males and 20 females

View Public Whiteboard

Warm Up and Skill

– 750/600m Row or 1.0/.8mile Bike

– Joint Prep

– Barbell Warm-up

Skill

Allow 5-6min after group barbell warm-up to build to these loads.

If your best lift is under 150lbs, add 5# per 5% increase. 150-250lbs add 10#, 250+ add 15#.

A: Snatch (Building to a heavy single)

Every 90sec for 10 sets

2@75%

2@80%

2@85%

1@90%

1@95%

2 Attempts at a Max for the day

B: Clean and Jerk (Build up to a heavy single)

Every 2min for 8 sets

2@80%

2@85%

1@ 90%

1@ 95%

2 Attempts at Max for the day

Strength Accessory & Core

C1: Alternating Standing Single Arm DB Press; 3×8-10/arm

C2: Alt. Renegade DB Row; 3×8-10/side

C3: Alt. Front Rack DB Reverse Lunges; 3×8-10/leg

**Choose the most difficult progression/load you can perform without breaking down in technique