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Spark CrossFit – Weightlifting & Barbell

Cycle 2: Week 2, Day 2

View Public Whiteboard

Warm-up

2 minutes of monostructural movment

Down & Backs for WL

Barbell Warm-up for the C&J

Weightlifting

A: Clean and Jerk (6 sets of 2-3 reps @ 80-85% of 1RM)

3×3 @ 80%

3×2 @ 85%

2 minute clock

Novice Athletes: Build every set and record best set(s) or focus on technique.

B: Snatch Balance (2 sets of 3 reps @ 85% of 1RM)

1.5 minute clock

Novice Athletes: Work with a PVC pipe or empty barbell to hone in on technique.

Strength Work

C: Front Squat (3 sets of 5 reps @ 85% of 1RM)

2 minute clock

All Athletes: Find a weight that is a grinder on the last couple reps

D: Push Jerk (3 sets of 3 reps @ 82% of 1RM Jerk)

1.5 minute clock

*Behind the neck to focus on positioning if like.

Cool Down

E: Stretchy Cool Down (No Measure)

-Lizard R/L :30 each side

-Pigeon R/L :30 each side

-cobra :30

-childs pose :30

-downward facing dog :30

-thread the needle R/L :30

-hold scorpion R/L :30

-hold squat :30