Spark CrossFit – MOVE + LIFT

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Warm-up (No Measure)

AMRAP x 7:00

:30s Jump Rope

10 PVC Pass Thru Lunges

10 BTN PVC Strict Presses

10 PVC OH Squats (:03 lower)


Snatch Complex (5×1)

E2MOM x 10:00

1 Snatch Deadlift

1 Hang Power Snatch

1 Overhead Squat
Build as you go. Complex should be taking :10-20s, rest and build weight remainder of time.

Work up to a weight that is heavier than workout. Focus on getting barbell cycling down and feeling good with snappy hip pop and squatting.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 9:00

3 Hang Power Snatches (75, 55)

3 Overhead Squats (75, 55)

30 Double Unders

*Barbell reps increase by 3 each round (ex: 3/3, 6/6, 9/9, etc.)
Pacing is key here today. Will be a lot of shoulder stamina throughout. The increasing rep scheme is something to consider when deciding when to break and rest.

If you are going to rest, rest before your last Hang power snatch, so when you pick up the bar again to do your OHS, the snatch to get it up there counts towards your reps.


Hang Power Snatch

Bar must be deadlifted first before engaging in any pulling movement, and must clearly stop at the hip. The bar must be received in the overhead position in one motion from the hang position and may not be lowered below the knees.

Full extension of the hips and knees must be achieved with the bar in overhead position for the rep to count. Reps can be unbroken or partitioned as needed. All men performing the prescribed version can only use a standard 45lb/20kg bar.

Overhead Squat

The hip crease must be below the top of the knee in the bottom position. A squat snatch is permitted, but not required, to start the first repetition as long as standard depth is achieved. Once the crease of the hip has gone below parallel, the athlete can stand to full extension with the barbell in an overhead position.

All men performing the prescribed version can only use a standard 45lb/20kg bar.

Double Unders

The double-under requires the athlete complete two rotations of the rope beneath the athlete’s feet for every singular jump.

If the rope does not pass beneath the athletes feet twice, such as tripping on the rope during the second rotation, that rep shall not count.