Spark CrossFit – Competitor Track

View Public Whiteboard

Metcon

Metcon (No Measure)

A. CONDITIONING

2 Sets (85%/tough)

AMRAP x 10 MINUTES

8 TTB

5/5 Hang DB Power Clean to OH

14/12 Cal Row

-Rest 5:00-

B. S60

80% – consistent high

C. BIAS WORK:

STRENGTH

Power Clean

5×2; 70-80%; rest :90 between sets

Below the Knee Hang Clean Pull;

3×2; 100%; rest 2-3:00 between sets.