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Spark CrossFit – Weightlifting & Barbell

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Warm Up and Skill

Tabata Jump Rope Warm-up (No Measure)

1-singles

2-side to side

3-in and out

4-one foot at a time

5-high knees

6-butt kickers

7-dubs

7-dubs or triple attempts

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 (Snatch from knee + Snatch with pause at knee)

Slight increase over last week

2 reps @ 63%

2 reps @ 70%

2 sets x 2 reps @ 78%

1 second pause at knee

Clean Pull (3×3)

set 1 @ 85%

set 2 @ 95%

set 3 @ 105

Accessory Work (No Measure)

10 x DB Pendlay Rows

25 Straight Leg situp

10 x DB Pendlay Rows

25 Toes to KB

10 x DB Pendlay Rows

25 Band to Toes