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Spark CrossFit – Weightlifting & Barbell

Cycle 2: Week 3, Day2

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Warm-up

2 minutes of monostructural movement

Down & Backs for WL

Barbell Warm-up for the Snatch

Weightlifting

A: Snatch (4 sets of 3 reps @ 65-70% of 1RM)

2×3 @ 65%

2×3 @ 70%

2 minute clock

Strength Work

B: Back Squat (3 sets of 5 reps @ 70% of 1RM)

2 minute clock

C: Push Press (5 sets of 3 reps @ 70% of 1RM)

EMOM

D: Snatch Grip Deadlift (4 sets of 5 reps @ 75% of 1RM)

1.5 minute clock

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