Spark CrossFit – CrossFit

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Competitor Extra – before or after class WOD

EMOM8 SN & CJ 71217 (Weight)

EMOMx8

Minutes 1-4: 4 Snatches

Minutes 5-8: 6 Clean and Jerks

Intended to be done with the same weight for all sets of both the snatch and clean and jerk. The original program called for 185/135. If you complete it at that weight then check the RX+ box. Otherwise select a weight you can complete all sets without having to making adjustments mid wod.

Class WOD

Deadlift Warm-up w/ Progression (No Measure)

GENERAL WARM-UP (0:00-12:00)

1) 2 Rounds

25 Foot Lateral Lunge

25 Foot Inchworm

25 Foot Spiderman

15 Good Mornings w/ PVC

5 Beat Swings + Stop

*Stop on each swing

SKILL AND INSTRUCTION (12:00-18:00)

Deadlift Progression

*5-7 reps at each piece of the progression

-setup

-mid-shin to knee

-knee to hip

– reverse back down to mid shin

71817 5 on/5 off RUN/DL/BP (3 Rounds for reps)

(18:00-50:00)

AMRAP 5:

600m Run Buy-In, in remaining time…

12 Deadlifts (185/135)

12 Bar Facing Burpees

Rest 5:00

AMRAP 5:

400m Run Buy-In, in remaining time…

9 Deadlifts (225/155)

9 Bar Facing Burpees

Rest 5:00

AMRAP 5:

200m Run Buy-In, in remaining time…

6 Deadlifts (275/185)

6 Bar Facing Burpees

Advanced and RX’d @ as written

Novice/Scaled

Reduce DL weights, shorten runs to 400/200/100 if necessary.

INTENDED STIMULUS

Short anaerobic burner followed by equal amounts of rest. The large rest periods should allow for all-out efforts during each work set. The weight should not be heavy enough to force you to stop moving.