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Spark CrossFit – Competitor Track
Metcon (No Measure)
750m Row (Same pace as last week)
*Rest 5 min Between sets 6/7
-Stroke rate up
-Drive through mid-foot
-Think about increasing the pace every 250m
C. BIAS WORK:
EMOM x 5 MINUTES
3-5 Tall Cleans (light weight)
10 Sets; 1 Clean Deadlift (1s pause above the knee) + 1 Hang Squat Clean (start 60% and build to 80%); Rest :70 after each set
*use EMOM + 10 sets to warm-up for main set
6×3; (85%+); rest 2:00 between set
-Catch the bar actively
-Bounce out of the bottom
-Keep the bar close
1:00 Recovery Ski/Row
*This is a max set but with one caveat: you stop as soon as you feel any sort of muscle burn/ fatigue + quality reps.
6 Sets (80%)