Spark CrossFit – Weightlifting & Barbell

IN-HOUSE COMPETITION
BEING HELD 9/23!!

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

Spaces limited to
20 males and 20 females

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Warm Up and Skill

– Jump Rope (Tabata, alternating singles and doubles if ya got ’em)

– Joint Prep (Line drills, dynamic mobility, etc)

– Barbell Warm-up Progressions

Skill

Today’s workout is about consistency. Treat it like game day. Be mindful of the clock, those weight changes come fast. Practice setting up the same way every time. Aim for no misses.

Coach, allow 5-6min after group barbell warm-up to build to these loads.

If your best lift is under 150lbs, add 5-10# per 5% increase. 150-250lbs add 10-15#, 250+ add 15-20#.

A: Snatch (15×1)

SINGLES: EVERY MINUTE ON THE MINUTE

3 sets at 70%

3 sets at 75%

3 sets at 80%

3 sets at 85%

3 sets at 90%

B: Clean and Jerk (10×1)

SINGLES: EVERY 90 SECONDS

3 sets at 75%

3 sets at 80%

2 sets at 85%

2 sets at 90%

Strength Accessory & Core

C1: Weighted Planks; 3x1min

*Fists and forearms. Squeeze belly, quads, and butt. Plate sits between shoulders and tailbone

C2: Weighted Glute Bridges; 3x1min

*Shoulders on a bench, toes pulled up, squeeze glutes!! Plate/DB/KB rests on belly