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Spark CrossFit – Weightlifting & Barbell

 

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Warm-up

Warm-up Rope & Mountain Climbers (No Measure)

6 Rounds

20 seconds Single Unders

10 seconds rest

20 seconds of Mountain Climbers

10 seconds rest

Joint Prep Warm up (No Measure)

https://youtu.be/Pz-4-iHX2TY

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch Complex (Build to Today’s Heavy Complex: 1 Snatch + 1 OHS)

(15:00)

Paused Front Squat (4 sets of 4 reps @ 75%+, 3 second pause at bottom)

find a challenging weight you can stay at for all 4 sets.

Strength Accessory & Core

Metcon (No Measure)

3 Supersets of:

12 Reps Dumbell Hammer Curls (both arms)

16 Reps x DB Weighted Box Step up (24/20 alternate legs)

12 Front Delt Plate Raise
DB Hammer Curls demo https://www.youtube.com/watch?v=zC3nLlEvin4

Cool Down

Easy 400 jog

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