Spark CrossFit – Weightlifting & Barbell

This week is a deload week. We are bringing the intensity down and focusing on technique and consistency with the lifts.

We are on Week 3 Day 2 of the 12 week Weightlifting program.

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Warm-up

2 minutes of monostructural movement

Down & Backs w/ Joint Prep

2 round of…

1st: 10 kips, 10 push-ups, 10 hollow body rocks, 10 Air Squats

2nd: 5 Strict Pull-Ups or 10 Ring Rows, 10 push-ups, 10 hollow body rocks, 10 Air Squats

Barbell Warm-Up for the Clean & Jerk

Weightlifting

Warming up to the working sets shouldn’t take long today. Roughly 5-7 minutes to do so.

A: Clean and Jerk (6 sets of 3 reps @ 60-65% of 1RM)

*Power or Squat Clean

*Push, Split, or Squat Jerk

3×3 @ 60%

3×3 @ 65%

2 minute clock

B: Snatch Balance (3 sets of 3 reps @ 65% of 1RM )

1.5 minute clock

Strength Work

Warming up to the working sets shouldn’t take long today. Roughly 5-7 minutes to do so.

C: Front Squat (3 sets of 5 reps @ 65% of 1RM)

2 minute clock

D: Push Jerk (3 sets of 3 reps @ 65% of 1RM Jerk)

Push Jerk from the front rack or behind the neck if you feel comfortable doing so.

EMOM clock

Accessory Work

3 Rounds NFT

E1: Hanging Knee Raises or Knees to Elbow – 12 reps

E2: Single Leg RDLs – 6-8 reps/side

Cool Down

Static Stretch

Foam Roll

Coach’s Choice