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Spark CrossFit – Weightlifting & Barbell

Cycle 1: Week 4, Day 1

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The road to success in Olympic weightlifting is often a complex one to navigate.

Warm-up

2 minutes of Monostructural Movement

Down & Backs for WL

Barbell Warm-Up for Snatch and Clean & Jerk

2 Rounds:

5 Good Mornings

5 Elbow Rotations/side

5 Back Squats

2 Rounds:

5 Snatch Grip Deadlifts

5 Hang Power Snatches

5 Behind the Neck Push Presses

2 Rounds:

5 Power Cleans

5 Front Squats

5 Jerks

…let’s get to it!

Weightlifting

<10 min build to working sets

A: Snatch (3 sets of 1 rep @ 90% of 1RM)

2 minute clock

B: Clean and Jerk (3 sets of 1 rep @ 90% of 1RM)

2.5 minute clock

Strength Work

<10 min to build to working sets

C: Back Squat (4 sets of 3 reps @ 85% of 1RM)

Every 2 minute clock

D: Clean Complex (4 sets of 3 reps @ 80%)

2 Clean Pulls + Squat Clean

Every 2.5 minute clock

Accessory Work

E: Accumulate 50 Sit-Ups or Hollow rocks (weighted if like) while preforming…

3 x 8-10 reps of 1-Arm Dumbbell Rows

Cool Down

F: ROMWOD (No Measure)

Cool Down with ROMWOD