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Spark CrossFit – Competitor Track
Metcon (No Measure)
7:00 (20-30:00 pace)
4:00 (10-15:00 pace)
Rest 2:00 between
-5:00 rest between sets-
-We are preparing for testing next week!
Make each set consistent, 80%
C. BIAS WORK:
EMOM x 5 MINUTES
3/3 Single Arm Dumbbell Split Jerks (Start moderate and build to something tough)
Split Jerk; (90%+); rest 3:00 between sets
-Stay mid-foot in the dip
-Rear foot slightly internally rotated.
-Use EMOM and 8 sets to warm-up for main set
200m Recovery Run
-Perfect reps (core tight/feet together)
-Breathing with the movement
-Same numbers you did last week
-Use the run as the recovery
EMOM x 30 MINUTES
Min 1 — :50 Bike
Min 2 — :50 Row
Min 3 — :50 Burpees
*Keep the same pace you did last time. We are trying to make this pace feel as easy as possible. Work up to the :50 on each station!