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Spark CrossFit – Weightlifting & Barbell

Let’s have a little fun today…

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Warm-up

2 minutes of monostructural movement

Down & Backs for WL

Barbell Warm-up for…

Weightlifting

A: Snatch Complex (3 sets of (3+3+3+3) reps @ <65% of 1RM)

*Speed & Technique Focus

Muscle Snatch + Hang Power Snatch + Drop Snatch + Zotts Press

12 minutes to complete

Superset: BPAs x 10

B: Clean + Jerk Complex (3 sets of (3+3+3) reps @ 65-72% of 1RM)

Hang Power Clean + Push Press + Push Jerk

*Speed & Technique Focus

12 minutes to complete

Strength Work

C: Back Squat (10-8-6-4-2 @ 52-92% of 1RM)

15 minutes to complete…

10 reps @ ~52%

8 reps @ ~ 62%

6 reps @ ~ 72%

4 reps @ ~ 82%

2 reps @ ~ 92%

Conditioning

3 sets NFT of…

Dball Hold x 30 secs – https://www.youtube.com/watch?v=yNdj3iikZnE

Half Kneeling Filly Press – https://www.youtube.com/watch?v=zA9Jl71StGI

Sled Pushes x 50 ft.

Cool Down

E: Stretchy Cool Down (No Measure)

-Lizard R/L :30 each side

-Pigeon R/L :30 each side

-cobra :30

-childs pose :30

-downward facing dog :30

-thread the needle R/L :30

-hold scorpion R/L :30

-hold squat :30