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Kilo 7.3

By July 3, 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 (No Measure)

Every 30 seconds x 6

Snatch DL + Snatch Pull

5 min Prep/Transition

Every 90 seconds x 6

Snatch High Pull + Power Snatch + Snatch + 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 (No Measure)

Every 90 seconds x 10

3 PC + 1 Clean + 1 Split Jerk from blocks @ knee

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

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

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