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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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)

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


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