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Spark CrossFit – Weightlifting & Barbell

Cycle 2: Week 1, Day 2

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Warm-up

2 min of monostructural movement

Down & Backs for WL

Barbell Warm-Up for the Snatch

Weightlifting

A: Snatch Complex (7 sets of 3 reps @ 75-80% of 1RM Snatch Complex)

Complex: Snatch Pull + Power Snatch + Squat Snatch

4×3 @ ~75%

3×3 @ ~80%

*or record best set

*1 complex = 3 reps

2 minute clock

Strength Work

B: Back Squat (3 sets of 8 reps @ 75% of 1RM)

2 minute clock

C: Push Press (4 sets of 5 reps @ 75% of 1RM)

1.5 minute clock

*behind the neck (BTN) to work on positioning. Only if you feel comfortable and have the mobility to.

D: Snatch Deadlift (3 sets of 7 reps @ ~ 92-100% of 1RM )

2 minute clock

*Record best set

*If you don’t have a rough est. of a Snatch Deadlift 1RM, go off your Snatch 1RM weight.

Cool Down

Foam Roll

Sanded Stretches

Coach’s Choice