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Spark CrossFit – Competitor Track

View Public Whiteboard

Metcon (No Measure)

A. CONDITIONING

10 Sets

4 Minutes Bike (Faster pace than last week)

-Rest 2 Minutes-

Goals:

-Same score every round

-You should feel like you can do 3 more sets

B. Spark60

80% Here. Smooth sets on back squats. Big sets on MU.

C. BIAS WORK:

STRENGTH

Front Squat

5×5; (22×1); 75%+; rest 2:00-3:00;

-Rest 5:00-

EMOM x 6

2 Snatch Balances + 4 behind the neck sots presses

8 SETS every 1:30

1 Snatch Pull + 1 Hang Squat Snatches (Start 50% and build. NO higher than 80%)

5×3

Squat Snatch; (80%+);

-rest 2:00 between sets-

5 Sets

20 DB Snatches (75/50) (U/B sets); rest :45 between sets

Goals:

-Consistent reps

-Use EMOM to warm-up for main set

-Arms relaxed and using hips/legs to move bar (on barbell snatches)

-Working DB Cycling on the 5 sets. Practice the transition mid air.

GYMNASTICS

EMOM x 10 MINUTES

3-5 MU

-Rest 3:00-

EMOM x 10 MINUTES

3-5 BMU

Goals:

-Make the 3-5 reps feel as easy as possible

-You should feel like you can do 2-3 more sets

CONDITIONING

EMOM x 8

12 Thrusters (115/85)