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Spark CrossFit – Spark60
Down and Back Warm-Up (No Measure)
Bike/ Row for 3 Minutes
Side shuffle down and back
Burpee Broad Jump
Snatch Warm up Progression (No Measure)
Coach will start by discussing and demoing the setup position, then 5 reps of each movement:
-First pull: mid shin to knee
-Second pull: knee to power position
-third pull: power position, extension to toes, elbows high
-muscle snatch from power position
-snatch grip push press
-3x full snatch from power position
-3x full snatch from knee
-3x full snatch from mid shin
EMOM X 10
Stay at same weight for all 10 sets of 1 rep.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
8 Power Snatches (95/65)