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Spark CrossFit – Weightlifting & Barbell

Cycle 2: Week 2, Day 1

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Warm-up

2 minutes of monostructural movement

Down & Backs for WL

Barbell Warm-Up for Snatch

Weightlifting

A: Snatch (6 sets of 2-3 reps @ 80-85% of 1RM)

3×3 @ 80%

3×2 @ 85%

*Not TNG

2 minute clock

Strength Work

B: Back Squat (3 sets of 5 reps @ 80% of 1RM)

2 minute clock

C: Push Press (5 sets of 3 reps @ 85% of 1RM)

1.5 minute clock

D: Clean Deadlift (4 sets of 5 reps @ ~105% of 1RM Clean)

2 minute clock

*use straps if you have them.

Cool Down

E: ROMWOD (No Measure)

Cool Down with ROMWOD