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Spark CrossFit – Weightlifting & Barbell

Cycle 2: Week 4, Day 3

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Warm-up

2 minutes of monostructural movement

Down & backs for WL

Barbell Warm-Up for…

Weightlifting

A: Snatch (2 sets of 2 reps @ 90% of 1RM)

~15 minutes to complete

Strength Work

B: Back Squat (3 sets of 2 reps @ 87% of 1RM)

~15 minutes to complete

C: Jerk (3 sets of 2 reps @ 92% of 1RM )

Push, Split, or Squat

~12 minutes to complete

D: Snatch Pull (4 sets of 3 reps @ 100-115% of 1RM)

~10 minutes to complete

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