Spark CrossFit - LIFTView Public WhiteboardWarm-upSkill/Practice for QualityA1: Press In Clean (Sots Press) (4-4-4)https://www.youtube.com/watch?v=6e8goCaBu3IEMOM x 3A2: Snatch Balance (2-2-2)EMOM x 3 Keep it light. Focus on the catch & decentWeightliftingB: Snatch Complex ((1+1) x 6)Hang Snatch + Power Snatch Every 1.5 minutes Build as you goC: Hang Power Clean [...]

Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10/8 Cal. Bike 5 DB Burpees 5 DB Strict PressMetconMetcon (AMRAP - Rounds and Reps)AMRAP x 12 MINUTES 2-4-6-8...and so on Cal Bike Devil's PressMod-high intensity couplet with lower volume but quick fatigue for the legs and low back. [...]

Spark CrossFit - MOVEView Public WhiteboardWarm-upMOVE Warm up 5 (No Measure)3 Rounds: :15s Over and Back Line-Jumps :15s Side to Side Line-Jumps :15s Jumping Jacks :15s Arm Hugs :30s Single Leg RDL's (15/ side) :30s Reverse Lunges :30s Inchworms :30s RestMetconMetcon (No Measure)2 ROUNDS 2:00 STATIONS :30 Rest b/t [...]

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)Coach led DNB warm-upStrength/SkillMetcon (Time)3 Minute coach led DU practice -then- For Time: "1/2 Flight Sim' 5-10-15-20-25-20-15-10-5 Rx+= 40 Triple Unders OR 40 Single Leg Double Unders (20/ leg)MetconRannie (Time)"RANNIE" FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run/ 500m Row [...]

Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)TABATA 8 SETS :20 ON / :10 OFF Alt. SA Dumbbell Deadlifts Plank Shoulder Taps Alt. SA Dumbbell Front Squats Plank Transitions (Elbow to push-up plank) Alt. SA DB Hang Power Clean Knee Push Ups Alt. SA DB Power Clean Push [...]

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bike 10 Kip Swings 5 Ring Rows 5 BB Strict Press 10 Hollow Rocks -then- 5 Push Press 5 Push Jerk 3 Ring Kips 3 Hips to Rings 1 MU (Bar or Rings)Strength/SkillMetcon (Weight)EMOM x 8:00 MINUTES [...]

Spark CrossFit - BUILDView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 50' Samsun Lunges 50' Spiderman Crawl 50' Front Rack Carry with KB's 2 Sets: :30s Bottom of Squat Hold with arm reach :30s RestWeek 5 of Cycle DELOAD WEEKStrength/SkillA: Metcon (Weight)Dual Kettlebell Front Squat 3x12; (3111); Moderate weight; [...]

Spark CrossFit - LIFT🔙Deload🔙View Public WhiteboardWarm-upCoach's ChoiceSkill/Practice for QualityA: Jerk (3-3-3-3)Every 1.25 min Squat or Push JerkWeightliftingB: Hang Snatch (7 x 1 @ 70% of 1RM)EMOM x 7C: Muscle Clean (1-1-1-1-1-1-1)EMOM x 7 Build as you goStrength WorkD: Back Squat (4 x 3 @ 65% of 1RM)Every 2 minutes [...]

Announcements🇺🇸 Can you say Merica'?! 🇺🇸 Pre-order your 4th of July shirt below: http://bit.ly/MericaShirt Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)Coach's Choice!MetconMetcon (AMRAP - Rounds and Reps)Duel in the Desert W1 Remix: Partner workout (coed partners recommended) AMRAP x 10:00 80 Cal Row 60 AKBS (rx= [...]

Announcements🇺🇸 Can you say Merica'?! 🇺🇸 Pre-order your 4th of July shirt below: http://bit.ly/MericaShirt Spark CrossFit - MOVEView Public WhiteboardWarm-upMOVE Warm-up 4 (No Measure)3 Rounds Through: :30s Jumping Jacks :30s Glute Bridges :30s Sit-Ups :30s Push-up+ InchwormMetconMetcon (No Measure)3:00 STATIONS 1:00 Rest b/t Stations STATION 1 AMRAP 6 Ball [...]