Spark CrossFit – Competitor Track

 

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Before Class WOD…

Weighted C2B Pullups (3-3-3-3-3)

*2 second hold at the top. 3 second lowering phase.
*Increase loads from last week

After Class WOD….

Functional Body Building (No Measure)

Gymnastic Skill- Pulling, Accessory and Grip Development

1) EMOM 8 minutes

Odd- 1-2 Legless Rope Climbs

Even- 12 Alternating DB Z Press

DB Z Press demo: https://youtu.be/wq3C0QF-2kE

2) Accessory

30 Barbell Behind the Back Wrist Curls

Plate Pinch Hold- accumulate 2 minutes

30 Barbell Behind the Back Wrist Curls

Plate pinch and wrist curls demo: https://youtu.be/6H2TRoEasE0