Announcements

? Spark Social Night! Let’s Go Bowling!?
?️ Saturday 8/4 @ 6:30pm
? Event Details and RSVP here https://www.facebook.com/events/1020623091440747/
?
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Spark CrossFit – Competitor Track

View Public Whiteboard

Metcon (No Measure)

A. CONDITIONING

8 Sets

750m Row (1-2s faster than 3k Pace)

-Rest 1:30-

Goals:

-Stroke rate up

-Drive through mid-foot

-We are doing a faster pace this week!

B. Spark60

Workout should be completed at 80%. Work on making the rope climbs smooth fast start on the bike.

C. BIAS WORK:

STRENGTH

EMOM x 5 Minutes

5-10 DB Power Cleans (50/35)

12 Sets; 1 Hang Squat Clean every :45 (Singles) (start 60% and build to 80%)

*use EMOM + 12 sets to warm-up for main set

6×3; (80%-82.5%); rest 2:00-3:00 between set

Squat Clean

Goals:

-Good pull-under (not letting the bar crash on you)

GYMNASTICS

4 Sets

1:00 C2B

1:00 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

AMRAP x 30 MINUTES

row/run/bike/swim

*recovery/flush work from Monday!