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?
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Spark CrossFit – Competitor Track

View Public Whiteboard

Metcon (No Measure)

A. CONDITIONING

5 Sets

1200m Run (5k pace)

-Rest 1:45-

Goals:

-Drive elbows back and do not let hands cross midline of body

-Same pace as last week

B. Spark60

Hit this workout with 80% effort.

C. BIAS WORK

STRENGTH

5 sets

3 TNG Deadlifts (75%); every 2:30

5 sets

3 Strict Presses (75%); every 2:00

EMOM x 8 Minutes

3 TNG Power Snatches (165/105)

-Rest as needed to build to working weight-

EMOM x 8 Minutes

3 TNG Power cleans (235/165)

Goals:

-Perfect Squat mechanics

-Weight midfoot and keep the barbell close on barbell cycling

GYMNASTICS

4 Sets

1:00 MAX sHSPU

1:00 MAX TTB

1:00 Rest

This is a max set but with one caveat: you stop as soon as you feel any sort of muscle burn/ fatigue + quality reps.

CONDITIONING

EMOM x 16 Minutes

12 WB (30/20)

Goals:

-U/B WB