Spark CrossFit – Weightlifting & Barbell

View Public Whiteboard

Weightlifting

A: Clean and Jerk (RM 2(1+1))

Going for a heavy double

*hold last jerk 5 sec overhead

B: Clean Pull (110%x3x3)

C: Back Squat (see comments)

(80%x3, 80%x6, 80%x9) x 2

*rest as needed

Cool Down

A: Metcon (No Measure)

Cool Down w/CORE
Weighted sit-up

3×10-15