Spark CrossFit – Competitor Track

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Before Class WOD…

Clean Complex (E2MOM for 14 minutes, 7 sets of)

Clean Low Pull + Clean + Front Squat x 1 rep

Sets 1-2 @ 70% of 1-RM Clean

Sets 3-4 @ 75% of 1-RM Clean

Sets 5-6 @ 80% of 1-RM Clean

Set 7 @ 85% of 1-RM Clean

Followed by….

Front Squat (E2MOM for 12 minutes, 6 sets of)

Front Squat x 3 reps

Sets 1-3 @ 70% of 1-RM

Sets 4-6 @ 80% of 1-RM

Then class WOD…

After Class WOD….

Accessory Work (No Measure)

2 Rounds NFT

10 Glute Ham Raise

35 Band Pull Through

10 Pike complession drill

Glute Ham raise https://youtu.be/I76sGqwH024

Band Pull through https://youtu.be/egdygXrKSMs

Pike compression drill https://youtu.be/bd5Z-R2VHfk