? Spark Social Night! Let’s Go Bowling!?
?️ Saturday 8/4 @ 6:30pm
? Event Details and RSVP here https://www.facebook.com/events/1020623091440747/
Bod Squad Challenge – ONLY 28 Spots
?Get Shreddy and Win Over $1500 in prizes
Details Here ? http://bit.ly/2OlLwJf
Spark CrossFit – Competitor Track
Metcon (No Measure)
750m Row (1-2s faster than 3k Pace)
-Stroke rate up
-Drive through mid-foot
-We are doing a faster pace this week!
Workout should be completed at 80%. Work on making the rope climbs smooth fast start on the bike.
C. BIAS WORK:
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
-Good pull-under (not letting the bar crash on you)
*This is a max set but with one caveat: you stop as soon as you feel any sort of muscle burn/ fatigue + quality reps.
AMRAP x 30 MINUTES
*recovery/flush work from Monday!