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Kilo 7.7

By July 7, 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: Snatch (Build to crisp triple)

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: Clean and Jerk (Build to crisp triple)

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.

3 RNFT

50m Dball Bearhug Carry @ 100#

Parking Lot Reverse Sled Drag @ AHAP

50m Farmer’s Carry @ AHAP

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