Spark CrossFit – Weightlifting & Barbell

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Warm-up Rope & Mountain Climbers (No Measure)

6 Rounds

20 seconds Single Unders

10 seconds rest

20 seconds of Mountain Climbers

10 seconds rest

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

Transition & Build Up (No Measure)

10 minutes to find a working weight for all 5 sets of todays squats. This should be a weight that will be challenging for all 5 sets of 5 reps without increasing the weight.

Strength Work

Back Squat (Every 3 Minutes for 5 sets: 5 reps @ 75%+)

Clean Pull (3 sets of 3 reps at 90%, 100%, 105% of 1RM clean)

2 sec. Pause at knee, focusing on proper position for a clean pull.

Metcon (No Measure)

3 Supersets of:

12 Dynamic pushups to plate(s)

12 Ring Rows with feet elevated on box

Accumulate 1:00 in the L-sit hold

Rest as needed between stations. Rotate and share as needed.
Dynamic pushup to plates:

Box height for ring rows should be set so your torso is parallel to the ground when pulling your chest to the ring. Scale to a shorter, or no box, if needed but make these challenging.

Cool Down

Cool Down (No Measure)

Coaches Choice!