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Spark CrossFit – Weightlifting & Barbell

Cycle 2: Week 1, Day 1

View Public Whiteboard

Warm-up

2 minutes of monostructural movement

Down & Backs for WL

Barbell Warm-up for Snatch

– 15 min –

Weightlifting

Take ~10 min to warm-up to working sets

A: Snatch (6 sets of 2-3 reps @ 75-80%)

3×3 @ 75%

3×2 @ 80%

2 minute clock

Strength Work

Take ~8-12 min to warm-up to working sets depending on movement

B: Back Squat (4 sets of 5 reps @ 80%)

2 minute clock

C: Push Press (3 sets of 5 reps @ 75%)

1.5 minute clock

*Advance: behind the neck to work on positioning

D: Snatch Pull (4 sets of 5 reps @ 110% of 1RM Snatch)

2 minute clock

Accessory Work

E: Pull-ups (3 sets of max reps)

EMOM

*No butterfly or kipping, this isn’t CF.

*Double overhand, mixed, or chin-ups are allowed today.

Cool Down

Homework:

Login: cfspark

PW: SpringApple46

F: ROMWOD (No Measure)

Cool Down with ROMWOD