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Kilo 7.12

By July 12, 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 High Hang Power Snatch + 1 High Hang Snatch + 1 Snatch Balance

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 Halting Clean DL + 1 Clean Pull + 1 Clean + 1 FS

E: BTN Split Jerk (3 x 6 sets; Build to crisp set. Rest as needed. )

F: Snatch Deadlift (@5050; 4 x 3 sets @ AHAP)

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