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Spark CrossFit – Weightlifting & Barbell

View Public Whiteboard

Warm-up

2 minutes of monostructural movement

Down & backs for WL

Clean Warm Up and Progression (No Measure)

5-7 reps of each…

– Setup

-to knee

-Knee to power position

-Dip & Shrug

-Power position to muscle clean

-Front Rack Stretch

-Front Squat

-High Hang Clean

-Slow clean from knee

-Slow clean from mid-shin

Jerk Warm-Up (No Measure)

w/ Barbell

Front Rack Stretch

6 Good Mornings

6 Pause Front Squats

10 Over and Back Presses

15 Second OH Barbell Hold

6 Jerk Dips

6 Push Presses

6 Jerk Balances

6 Push Jerks

6 Split Jerks

Weightlifting

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

2.5 minute clock

B: Snatch Balance (3 sets of 2 @ 90% of 1RM)

1.5 minute clock

Strength Work

C: Front Squat (3 sets of 2 reps @ 90% of 1RM)

2 minute clock

D: Romanian Deadlift (5 sets of 5 reps @ 85% of 1RM Clean)

2 minute clock

Accessory Work

E: Accumulate 2 minutes of Planks (weighted if like).

Cool Down

F: ROMWOD (No Measure)

Cool Down with ROMWOD