Spark CrossFit – Competitor Track

 

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Advanced/Competitor

Designed to be supplement to todays class workout, can be done before or after.

Clean + Jerk Complex (Clean + Front Squat + 2 Split Jerks x 1 rep)

E2MOM for 14 minutes (7 sets):

Sets 1-2 @ 60% of 1-RM Clean & Jerk

Sets 3-4 @ 65% of 1-RM Clean & Jerk

Sets 5-6 @ 70% of 1-RM clean & Jerk

Set 7 @ 75% of 1-RM Clean & Jerk

followed by…

Paused Front Squat (Front Squat w/ 2sec pause at bottom x 3 reps)

Every 2:30 for 12:30 (5 sets):

Sets 1-2 @ 60% of 1-RM

Sets 3-4 @ 65% of 1-RM

Set 5 @ 70% of 1-RM

Accessory Work (No Measure)

2 Rounds NFT:

10 Glute Ham Raise

https://youtu.be/I76sGqwH024

35 Band Pull Through

https://youtu.be/egdygXrKSMs

10 Pike compression drill

https://youtu.be/bd5Z-R2VHfk