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Spark CrossFit – Weightlifting & Barbell

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Warm Up and Skill

2x Through:

30cal Row

30m Bear Crawl

60 Single Unders

Snatch Teaching Progressions


Power Snatch + Snatch; 20min to build

Spend 12min on technique (50% or less), then 8min building to a heavy complex

Snatch Complex (Power Snatch + Snatch)

Strength Work

Paused Front Squats; 6×3 @70%+

Rest 2min b/w sets

Strength Accessory & Core

Snatch Push Press; 3×8-10 (Behind the Neck)

DB Upright Row; 3×8

KB Windmill; 3×5/arm

Paused Front Squat (6×3 @70%+)

Cool Down

Bikram Yoga