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Spark CrossFit – Weightlifting & Barbell

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Warm-up

2 minutes of monostructural movement

Down & Backs for WL

Barbell Warm-up for Clean Complex

Weightlifting

A: Clean Complex (Find a Moderate Load for the Day)

Power Clean + Front Squat + Full Clean

15 minute clock

Strength Work

B: Bench Press (7 sets of 3 reps @ 75-80% of 1RM)

After each set 5-8 strict Chin Ups

1.5 minute clock

Conditioning

3 rounds NFT:

Sled Push SPRINT x 50 ft

OH Walking lunge x 20 steps (25/45)

15 Push-Ups

Cool Down

D: 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