Spark CrossFit – Weightlifting & Barbell

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Warm Up and Skill

– 750/600m Row or 1.0/.8mile Bike

– Joint Prep

– Barbell Warm-up


Welcome to week 2! For this first 6 weeks, we will alternate Snatch variations in weeks 1, 3, and 5 and Clean & Jerk variations in weeks 2, 4, and 6. Strength work will rotate between pressing, pulling, and squatting, and accessory work will focus on core stabilization and functional mobility.

A: Hang Power Clean + Jerk (Hang Power Clean (Hip) + Jerk (3+3))

15min to build to a heavy but stable complex

This reads: 3 Hang Power Cleans followed by 3 Jerks

Jumping forward in the clean will be considered a missed lift

Strength Work

B: Overhead Squat (5×5)

2min Clock

Goal: >80% of best Snatch

Strength Accessory & Core

C1: Landmine 1/2 Kneeling Press; 3×8/side

C2: Landmine Single Leg RDL; 3×8/side

C3: Landmine Torso Rotation; 3×20