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Spark CrossFit – CrossFit

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Warm Up and Skill

Warm-up Rope & Mountain Climbers (No Measure)

5 Rounds

20 seconds Single Unders

10 seconds rest

20 seconds of Mountain Climbers

10 seconds rest

Clean and Jerk Progression (No Measure)

Clean Progression

5x mid-shin to knee

5x knee to power position

5x Dip & shrug

5x Dip, shrug, scarecrow

2x 10 sec each side Front Rack Stretch with Barbell

5x Muscle Clean from Knee

5x Front Squats

3x Clean from hip

3x clean from knee

3x clean from mid-shin

Jerk Progression

5x Over and back strict press

5x dip & drive

5x push press

5x tall jerks

5x push jerk or split jerk (whatever you intended to do in the WOD)


Clean and Jerk (RX and Advance: 1RM — Novice: work in sets of 5)

(20:00 time cap)

Metcon (Time)

5 Rounds for Time:

10 Power Snatches

10 Box Jump Overs

Advanced and RX: PS @ 95/65, BJ @ 24/20

(10:00 time cap)

Novice/Scaled: Choose a lighter weight as this workout is intended to done with fast movements and the weight should not be challenging enough to slow you down.

Cool Down

Lower Body Cool Down (No Measure)

Couch x :60/side

Frog x :60

Forward Fold x :60

Foam Roll Hamstring & Quads x 90-120 Seconds