Spark CrossFit – Weightlifting & Barbell

Warm Up and Skill

– 750/600m Row or 1.0/.8mile Bike

– Joint Prep

– Barbell Warm-up


Welcome to week 4!

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: 3-Position Power Clean + Jerk (Hip, Above Knee, Below Knee + Push Jerk after each)

15min to build to a heavy but stable complex

This reads:

Hang Power Clean (Hip)

Push Jerk

Hang Power Clean (AK)

Push Jerk

Hang Power Clean (BK)

Push Jerk

Jumping forward will be considered a missed lift

Strength Work

B: Push Press (5×5 (Rebounding))

3min Clock

Goal: 60-65% of best Jerk

Strength Accessory & Core

C1: Plate/2xKB OH Walking Lunges; 3×20 Steps

C2: Weighted Side Bridge; 3x30sec/side

C3: Floor Wipers; 3×15