Announcements

Classes will be cancelled this Saturday 6/17/17 as we are hosting Girls Gone WOD 4 here at the box. Be sure to come down and a watch the fun, event goes from 9am-3pm

Spark CrossFit – Weightlifting & Barbell

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Warm-up

Jump Rope Warm-up (No Measure)

Tabata Jump Rope Drill Set #1- 8 intervals.

1- Singles

2- Side to Side bunny hop

3- Alternating legs

4- In and out

5- High knee

6- Butt Kickers

7- Double Under

8- Double Under or Triple Under

*Go through the series 1 time. Spending 20 seconds at each movement and resting 10 seconds between movements

Joint Prep Warm up (No Measure)

https://youtu.be/Pz-4-iHX2TY

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Workout

Snatch Complex (Every 3 Min: P. Snatch + Sn. Balance + Hang Snatch)

Build up over 6 Sets

Hang Snatch is from the high hang (hip/pockets) and is a full snatch

Bench Press (3 sets of 5 reps (narrow grip))

Grip should be within shoulders width. Do 3 sets of 5 reps with the same weight across all sets.

Accessory Work (No Measure)

3 Supersets of:

Pendlay Barbell Row x 8 reps

Turkish Get-up x 3/arm

Cool Down

Cool Down (No Measure)

Stretch with coach