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Kilo 6.30

By June 30, 2019 No Comments

CrossFit Belmont Heights – KILO – Olympic Weightlifting Club

Weightlifting

A: Kilo Snatch Warm Up (No Measure)

2-3 rounds with empty barbell

5 Snatch Hip Contact Drill (from mid thigh)

3 Muscle Snatch (from knee)

3 Power Snatch

3 BTN Snatch Grip Press

3 OHS @ 3131

3 Drop Snatch

B: Kneeling Jump into Broad Jump (3 sets of 3 )

Rest as needed.

C: Muscle Snatch + Hang Power Snatch + Hang Snatch + Sn Balance + OHS

Build to crisp set.

D: Kilo CJ Warm Up (No Measure)

2-3 rounds with empty barbell

5 Clean High Pull (from mid thigh)

3 Muscle Clean

3 Tall Clean

3 Front Squat

3 Jerk Dip

3 Jerk Drive

3 Jerk Balance

3 Press in Split

E: Power Clean + Front Squat + Jerk Drive + Power Jerk + Split Jerk

Build to crisp set.

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