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Spark CrossFit – Weightlifting & Barbell


View Public Whiteboard


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)


Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


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


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