Spark CrossFit – LIFT

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Warm-up

Monostructural Movement x 2 min

Junkyard Dog

Snatch Barbell Warm-Up

Weightlifting

Snatch Complex ((1+1+1) x 5)

Snatch Push Press + Snatch Balance + OHS

Set 1: (3+3+3)

Set 2: (2+2+2)

Set 3: (1+1+1)

Sets 4-8: (1+1+1) x 5 every 90 sec

Snatch Complex ((1+1+1) x 5)

Hang Snatch + Snatch High Pull + Snatch

Set 1: (2+2+2)

Set 2: (1+1+1)

Sets 3-7: (1+1+1) x 5 every 2 min

Superset:

5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”). With a light barbell for 3 reps

Strength Work

Back Squat ((2+2) x 5)

Pause Back Squat + Back Squat

Pause for 1 second at the bottom

Strength Accessory & Core

Metcon (No Measure)

3 sets:

Dips x 10

Hollow Body Rocks + Hollow Hold x (20+30 sec)

Staircase Plank x 30 sec

– Rest 60-90 sec b/w sets –

Cool Down

ROMWOD (No Measure)

Cool Down with ROMWOD