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Kilo 7.5

By July 5, 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 90 seconds x 10

1 Snatch High Pull + 2 Power Snatch + 1 Snatch from blocks @ knee

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 30 x 6

1 Clean DL + 1 Clean Pull

Every 90 seconds x 10

1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk Drive + 1 Split

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

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