Weightlifting & Barbell for 12/06/2018

Spark CrossFit – Weightlifting & Barbell

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A: Push Press (3-3-3)

Superset: KB/DB Z Press x 10


Looking for only 3 total working sets here. Keep weight across sets the same (same with the Z Press).

Something less than your 3RM on Push Press that looks fluid and pretty


B: Power Clean + Jerk Complex ((1+1+1((+1)) x 5 )

5 Working Sets of…

Novice: Power Clean + Dip + Push Jerk


Intermediate: Power Clean + Dip + Split Jerk


Advance: Power Clean + Dip + Push Jerk + Behind the Neck Split Jerk


Strength Work

C: Clean Deadlift (3-3-3)

Superset: Goblet Squats x 10

Build as you go. Find a Heavy Triple for the day.

Accessory Work

D: Core Work (No Measure)

Choose an exercise and accumulate a 100 reps of the following…

Ab Mat Sit-Ups


Knee Raises

Russian Twist

Landmine Twist



*Weight can be added to these to increase the intensity

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

By | 2018-12-06T10:16:17+00:00 December 5th, 2018|CrossFit|0 Comments