Spark CrossFit – Weightlifting & Barbell

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Weightlifting

A: Press in Split (3 sets of 5 reps)

https://www.youtube.com/watch?v=65NfhQA-Y3U

B: Jerk Complex (see comments)

Power Jerk + Jerk (split)

65% x (2+1) x 2

70% x (2+1) x 2

75% x (2+1) x 3

C: Push Press (see comments)

70% x 5

75% x 5 x 3 (3 sets of 5 reps)

Cool Down

A: Metcon (No Measure)

Cool Down w/CORE
100 reps of CORE (athlete choice)