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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)
A1. Toes forward calf raise, 30 reps
A2. Windmill, 12/12
B1. Toes in calf raise, 30 reps
B2. Cossack squat, 12/12 (light KB goblet position)
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.
cossack squat: https://youtu.be/UMO1Ee8LwnM
Glute ham raise: https://youtu.be/I76sGqwH024