Spark CrossFit – CrossFit

 

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“The power of one, if fearless and focused, is formidable, but the power of many working together is better.” -Gloria Macapagal Arroyo

Class WOD

GENERAL PARTNER WARM-UP (not just for partner wod days) (No Measure)

400m Run with Wall Ball Carry (partners share carrying one ball)

Use light wall ball with Running clock, Partner Medicine Ball Warmup:

30 sec Medicine Ball Twist

30 sec medicine ball twist opposite direction

30 sec med ball sit up with ball overhead

30 sec med ball thruster pass

30 sec roll to potty shot (partner 1)

30 sec roll to potty shot (partner 2)
or coaches choice!

Workout

Sq. clean/100m partner (Time)

For Time:

Teams of 2:

10-9-8-7-6-5-4-3-2-1

Squat Clean (135/95)

100m Sprint

*Partner 1 completes 10 reps and 100m run, then partner 2 completes 10 reps and 100m run and so on…

Cool Down (No Measure)

coaches choice!

Competitor Extra – before or after class WOD

Barbell Conditioning (Weight)

EMOMx7

3 Power Cleans + 3 Front Squats + 3 Push Jerks

Same weight for all sets. Focus on barbell cycling. Original was intended to be completed at 205/145, check RX+ if you complete it at this weight.