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Spark CrossFit – Competitor Track

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Before Class WOD…

Snatch Complex (E2MOM for 14 minutes (7 sets))

Snatch Pull to Knee + High Hang Snatch x 2 reps

Sets 1-2 @ 60% of 1-RM Snatch

Sets 3-4 @ 65% of 1-RM Snatch

Sets 5-6 @ 70% of 1-RM Snatch

Set 7 @ 75% of 1-RM Snatch

*Snatch to knee + High Hang Snatch = 1 rep.

Perform 2 reps of that complex in each set.

After Class WOD….

Accessory Work (No Measure)

2 Rounds:

A1. Toes forward calf raise, 30 reps

A2. Windmill, 12/12

2 Rounds:

B1. Toes in calf raise, 30 reps

B2. Cossack squat, 12/12 (light KB goblet position)

2 Rounds:

C1. Toes out calf raise, 30 reps

C2. Glute Ham Raise, 12 reps

Calf raise, done on a 45 lb plate with the bar on your back. Add light weight.

windmill: https://youtu.be/cNe8xKdu0CY

cossack squat: https://youtu.be/UMO1Ee8LwnM

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