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Spark CrossFit – Weightlifting & Barbell

Cycle 2: Week 1, Day 3

View Public Whiteboard

Warm-up

2 minutes of monostructural movement

Down & Backs for WL

Barbell Warm-Up for C&J

Weightlifting

A: Clean and Jerk (7 sets of 3 reps @ 75-80% of 1RM)

2 minute clock

4×3 @ 75%

3×3 @ 80%

B: Snatch Balance (4 sets of 3 reps @ 75%)

1.5 minute clock

*Use either Snatch Balance or Snatch % for this one. One you know you can hit all 4 sets.

Strength Work

C: Front Squat (4 sets of 5 reps @ 80% of 1RM)

2 minute clock

D: Clean Pull (5 sets of 5 reps @ ~100-115% of 1RM Clean)

2 minute clock

*record best set(s)

Accessory Work

E: Strict Toes-To-Bar (3 sets of max reps)

*Record best set

“Scaling”:

Weighted Knee Raises: Max reps

Sit-ups: Complete 30 reps total

– weighted if like

Cool Down

Coach’s Choice

HW if class takes full duration.