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Spark CrossFit – Competitor Track
Metcon (No Measure)
10:00 (20-30:00 pace)
5:00 (10-20:00 pace)
2:30 (10:00 bike PR pace)
-Same score every round
-You should feel like you can do 3 more sets
C. BIAS WORK:
6×2; (11×1); 85%+; rest 2:00-3:00;
EMOM x 5
Snatch DL to high hang position x 2 reps + 2 high hang muscle snatches.
4 SETS every 1:30
1 Snatch Pull to above the knee (1s pause)+ 1 Hang Squat Snatch; 70-80%
Squat Snatch; (85%+);
-rest 2:00 between sets-
-Use EMOM to warm-up for main set
-Arms relaxed and using hips/legs to move bar (on barbell snatches)
Bike x 15 MINUTES (Moderate pace)
3-5 Ring MU
*start each min with MU
-Make the 3-5 reps feel as easy as possible
-You should feel like you can do 2-3 more
-Goal on BIke is to keep you moving. Focus on recovering with the bike
12 Thrusters (115/75)
200m recovery run (EZ pace)