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Spark CrossFit – Weightlifting & Barbell

Cycle 2: Week 3, Day 3

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Warm-up

2 minutes of monostructural movement

Down & Backs for WL

Barbell Progressions for C&J

Weightlifting

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

2×3 @ 65%

2×3 @ 70%

2 minute clock

B: Snatch Balance (3 sets of 3 reps @ 70% of 1RM)

1.5 minute clock

Strength Work

C: Front Squat (3 sets of 5 reps @ 70% of 1RM)

1.5 minute clock

D: Push Jerk (3 sets of 3 reps @ 70% of 1RM Jerk)

1.5 minute clock

Optional: Behind the Neck

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