Spark CrossFit – Weightlifting & Barbell

Cycle 1: Week 4, Day2

View Public Whiteboard


Warm-up

2 min Monostructural Movements

Down and Backs for WL

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

A: Snatch (2 sets of 2 reps @ 85% of 1RM)

2 minute clock

Strength Work

B: Back Squat (3 sets of 2 reps at 85% of 1RM)

2 minute clock

C: Jerk (3 sets of 2 reps @ 90% of 1RM)

Choose your strongest Jerk position

– Push, Split, or Squat

*Optional: behind the neck

1.5 minute clock

D: Snatch Pull (4 sets of 3 reps @ 115% of 1RM Snatch)

Use straps if you have them

2 minute clock

Accessory Work

E: Accumulate 50 knee raises while performing…

3 x 10 Dips (Box, Bench, Matador, or Rings)

Cool Down

Coach’s Choice