Spark CrossFit – Weightlifting & Barbell

View Public Whiteboard

Weightlifting

A: Snatch (see comments)

70%x1,

75%x1,

80%x1,

85%x1x3 (3 sets of 1 rep)

B: Snatch Pull (3 x 2 @ 90% of Snatch)

C: Front Squat (4 x 2 @ 75%)

Cool Down

A: Metcon (No Measure)

Cool Down w/CORE
A1. Weighted Back Extension 3 x 10

A2. GHD Sit-up holds 3 x 30 sec