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Spark CrossFit – Competitor Track

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Before Class WOD…

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

Snatch Low Pull + High Hang Snatch x 2 reps

Sets 1-2 @ 65% of 1-RM Snatch

Sets 3-4 @ 70% of 1-RM Snatch

Sets 5-6 @ 75% of 1-RM Snatch

Set 7 @ 80% of 1-RM Snatch

followed by…

Pause Back Squat (Every 2:30 for 10 minutes (4 sets):)

Back Squat w/ 3sec pause at bottom x 4 reps

Sets 1-2 @ 65%

Sets 3-4 @ 70%

After Class WOD….

Metcon (Time)

2 Rounds for time:

25 Wallballs (30/20)

50 DU

50′ Single Arm OH Walking Lunge (50/35)