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

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 Complex (Snatch High-Pull, Snatch + OHS (1, 1+1))

Every 90sec for 6 sets

2@75%

2@80%

2@85%

B: Clean + Jerk Complex (Clean Pull, Clean + Jerk (1, 1+2))

Every 2min for 5 sets

3 @ 80%

2 @ 85%

Strength Accessory & Core

C1. Dips; 4×5

C2. Ring Row; 4×6-8

C3. Goblet Squats; 4×10

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