Spark CrossFit – Weightlifting & Barbell

Come test out your 1RM Snatch. We’ll be using this to base our percentages for the next 6-8 weeks.

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Warm Up and Skill

200m Jog

20 Band Pull-aparts

15 Band Over and backs

10 Band Around the Worlds

200m Jog

20 Air Squats

15 Band OHS

10 Band Over and Backs from bottom

Snatch Progressions as a group

Snatch (Build to 1RM over 7 sets, every 2min OTM)

Transition and Build-up

Power Snatch + Overhead Squat (Pause in bottom), Snatch

10min to work on technique, comfort, and positions

Keep loads to <65% of best snatch

Skill

Snatch; Build to 1RM over 7 sets

Every 2min OTM

Suggested Structure:

65%

75%

80-85%

85-90%

90-95%

95-100%

100-105%

Accessory Work

A1. Seated Good Mornings; 3×10

A2. Floor Wipers; 3×20

A3. Band Torso Rotations; 3×10/side

Additional Bodybuilding – Choose 1 option:

B1. Banded Pull-ups; 3×12-15

B2. Incline Push-ups; 3×15-20

B1. Strict Pull-ups; 3×8-12

B2. Push-ups; 3×12-15

B1. Weighted Pull-ups; 3×5-6

B2. Deficit/Decline Push-ups; 3×8-12