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Kilo 7.10

By July 10, 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: Metcon (Weight)

Every 2 min x 10

1 Halting Snatch DL + 1 Snatch High Pull + 1 Snatch + 1 OHS

C: 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

D: Metcon (Weight)

Every 2 min x 10

1 High Hang PC + 1 High Hang Clean + 1 Jerk Drive + 1 Split Jerk

E: Barbell Reverse Lunge + Sumo Good Morning (8/leg x 3 sets @ AHAP)

Rest 1 min b/t legs and 1 min after GM.

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