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Spark CrossFit – Weightlifting & Barbell

This week is a deload week. We are bringing the intensity down and focusing on technique and consistency with the lifts.

We are on Week 3 Day 3 of the 12 week Weightlifting program.

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Warm-up

2 minutes of monostructural movement

Down & Backs w/ Joint Prep

2 rounds of…

1st: 10 kips, 10 push-ups, 10 hollow body rocks, 10 Air Squats

2nd: 5 Strict Pull-Ups or 10 Ring Rows, 10 Push-Ups, 10 Hollow Body Rocks, 10 Air Squats

Barbell Warm-Up for the Snatch

5x Dip & shrug

5x Dip, shrug, pull

5x Muscle Snatch from Knee

5x OH Squat

5x Snatch Balance

3x 3-Postition Snatches

Weightlifting

Warming up to the working sets shouldn’t take long today. Roughly 5-7 minutes to do so.

A: Snatch (6 sets of 3 reps @ 60-65% of 1RM)

Looking for Squat Snatches today.

3×3 @ 60%

3×3 @ 65%

2 minute clock

Strength Work

Warming up to the working sets shouldn’t take long today. Roughly 5-7 minutes to do so.

B: Back Squat (3 sets of 5 reps @ 65% 1RM)

2 minute clock

C: Push Press (5 sets of 3 reps @ 65% of 1RM)

EMOM

D: Snatch Deadlift (4 sets of 5 reps @ 70% of 1RM)

2 minute clock

Accessory Work

3 rounds NFT

E1: Cossack Squats – 5 reps/side

E2: Supermans or GHD Back Extensions – 10 reps

Cool Down

F: ROMWOD (No Measure)

Cool Down with ROMWOD