Spark CrossFit – Competitor Track

 

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Back Squat (70% x 3 reps x 3 sets)

Metcon (7 Rounds for reps)

Muscle-ups:

7 sets of reps at 30% of max unbroken set

Rest :30 between sets

Metcon 62517 (Time)

INTENDED STIMULUS

This is a quick and fast paced workout. Faster times will be sub 7 minutes and times should not go beyond 10-12 minutes.

Advanced and RX

Starting with a 20:00 clock, 3 rounds for time of:

Run 200m

12 Squat snatches (75lbs/55lbs)

21 push-ups

Novice/Scaled

3 Rounds

Run 200 meters

10 Hang Squat Snatch (light load)

15 Band Assisted Push-ups

https://youtu.be/Sz1w_Dm_ayI
class WOD

Snatch

Keep the clock running from part 1:

After the completion of part 1, take until the clock hits 20:00 to find 1 rep max Squat Snatch

INTENDED STIMULUS

Heavy complex Olympic Lifting while in a fatigued state.

SCALING OPTIONS

1) Novice

Find 2 RM Hang Squat Snatch or 2 RM Hang Power Snatch to Overhead Squat

Class WOD