Spark CrossFit – LIFT

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Warm-up

2-3 min of monostructural movement

Joint Prep

Barbell Warm-up

Weightlifting

Pause Tempo Snatches (3 x 2 @ 75% of 1RM)

Pause at Lift Off > Pause at Knee > Finish

*Pause for 3 seconds

Build to working weight. Then stay at 75% on all sets

Every 90 sec

Pause Tempo Clean + Jerk (3 x 2 @ 75% of 1RM)

Pause at Lift Off > Pause at Knee > Clean > Jerk Dip Pause > Jerk
Pause for 3 seconds

Build to working weight. Then stay at 75% on all sets

Every 2 minutes

Strength/Skill

Snatch Balance (2-2-2 @ 82-87% of 1RM)

Every 90 sec

Push Press (4 x 4 @ 65% of 1RM Jerk)

Build to working weight and hold across sets and reps.

Every 90 sec

Strength Work

Snatch Pull (3 x 3 @ 95% of 1RM )

Every 90 sec

Clean Pull (3 x 3 @ 95% of 1RM)

Every 90 sec

Accessory Work

Birddogs – 3 x 15 sec/side

*for a total of 90 seconds per set