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Spark CrossFit – Competitor Track

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Before Class WOD…

Jerk Complex (Every 90 Seconds for 9 minutes (6 sets))

Push Press + Power Jerk x 1 rep

Sets 1-2 @ 75% of 1-RM Push Press

Sets 3-4 @ 80% of 1-RM Push Press

Sets 5-6 @ 85% of 1-RM Push Press

Deadlift (Every 90 Seconds for 9 minutes (6 sets):)

Speed Deadlift x 3 reps

Sets 1-3 @ 60% of 1-RM Deadlift

Sets 4-6 @ 65% of 1-RM Deadlift

demo: https://youtu.be/x93thTh0jkA

After Class WOD….

Metcon (No Measure)

3 Rounds NFT:

8 Hexagonal DB Press (3 second lowering phase)

12/arm 3 Point DB Row (3 second lowering, 3 second pause at chest)

20 GHD Sit-ups
3 Point Db Row: https://youtu.be/YpN-BrcfRFA

Hex DB Press: https://youtu.be/j9pHZkep6ck