Spark CrossFit – Weightlifting & Barbell


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Mattie Roger’s 91kg (200 lbs) Snatch at 63kg (138 lbs) bodyweight – Junior American Record


Warm-up (No Measure)

Row, Bike or Jump Rope 3:00

Joint Prep Warm up (No Measure)

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


Front Squat ( 5 reps at 50%, 5 reps at 70%, 3 x 5 reps @ 80%)

same weight for all three set of the 3×5

Snatch Complex (Snatch from knee + full snatch with pause at knee)

2 reps at 60% 1RM

2 reps at 70%

3 set X 2 reps at 75%

1 sec pause

Accessory Work

Pull/Press arm series (No Measure)

3 supersets:

KB Pendlay Rows 3 x 10 reps

KB See-saw press x 8 reps each arm


Sets of 8 reps of:

Seated bicep curl to arnold press

Rest 60 seconds between sets
KB Pendlay Row:

See-saw press demo:

bicep curl to arnold press:

Cool Down (No Measure)

Grab a roller, get in a circle and roll out together!



Mid back

Medial glute