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

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 (1 Snatch Deadlift + Hang Snatch (3,2,1))

Every 1:45 for 8 sets

1 set of 3 reps @70%

1 set of 3 reps @75%

1 set of 2 reps @80%

1 set of 2 reps @85%

1 set of 1 rep @90%

1 set of 1 rep @95%

2 Attempts at a 1RM

B: Clean and Jerk (1 Clean + Jerks (3,2,1))

Every 2:00 for 8 sets

1 set of 3 reps @70%

1 set of 3 reps @75%

1 set of 2 reps @80%

1 set of 2 reps @85%

1 set of 1 rep @90%

1 set of 1 rep @95%

2 Attempts at a 1RM

Strength Accessory & Core

C1: Strict Press; 3×8-10

C2: Bentover Row; 3×10-12

C3: Overhead Walking Lunges; 3×8-10/leg

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