Spark CrossFit – Weightlifting & Barbell

IN-HOUSE COMPETITION!!
Sunday, September 24th
$20 entry, prizes awarded
Best Male & Best Female lifters!
Spaces limited
20 males and 20 females

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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 (Power + Full Complex)

Every 2min for 8 sets

1 set of 3 Power Snatches @ 70%

1 set of 2 Power + 1 Full @ 70%

1 set of 2 Power + 1 Full @ 75%

1 set of 1 Power + 2 Full @ 75%

1 set of 1 Power + 2 Full @ 80%

1 set of 3 Full @ 80%

2 attempts at a 3RM Snatch

B: Clean and Jerk (Power + Full Complex)

Every 2min for 8 sets

1 set of 2 (Power Clean + Jerk) @ 65%

1 set of 2 (Power Clean + Jerk) @ 70%

1 set of 1 Power Clean + Jerk, 1 Clean + Jerk @ 70%

1 set of 1 Power Clean + Jerk, 1 Clean + Jerk @ 75%

1 set of 2 (Clean + Jerk) @ 75%

1 set of 2 (Clean + Jerk) @ 80%

2 Attempts at a 2RM Clean & Jerk

Strength Accessory & Core

C1: Banded Lat Pullovers; 3×15

C2: Banded Torso Rotations; 3×10/side

C3: KB Arm Bar; 3x30sec/side (MAX 35/26)