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Kilo 7.14

By July 14, 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: 1 Snatch High Pull + 1 Low Hang High Pull + 1 Hang High Pull + 1 Snatch

Build to crisp set.

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: 2 Clean + 2 FS + 1 Jerk

Build to crisp set.

E: Metcon (No Measure)

Go heavy enough that you need to move slowly, controlled, and with purpose. Think of this as accessory strength with a bit of heavy breathing.

4 RNFT

10m Seated Sled Pull

8 Goblet or DB FS @ 42X0

10 RKBS

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