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Kilo 3.24

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CrossFit Belmont Heights – KILO – Olympic Weightlifting Club

Weightlifting

A: Snatch (3 sets of Drills, Build to crisp set with barbell )

A. Pull Work- Band Drills/Hip Drills

1 slow Snatch DL (3 second to knee) + 1 slow Snatch Pull (3 second to knee) + 1 Snatch

OR

B. Squat Work-Scarecrow Drills/Tall Snatch

1 Snatch High Pull from Blocks + 2 Snatch from Blocks

(blocks set up to power position)

B: Clean (3 sets of Drills, build to crisp set with barbell)

A. Pull Work- Band Drills/Hip Drills

1 slow Clean DL (3 second to knee) + 1 slow Clean Pull (3 second to knee) + 1 Clean

OR

B. Squat Work-Scarecrow Drills/Tall Cleans

1 Clean High Pull from Blocks + 2 Clean from Blocks

(blocks set up to power position)

C: Jerk (3 sets of Drills, Build to crisp set with barbell)

A. Front Rack Work-Wall Drills

Jerk Dip + Jerk Drive + Push Press + Power Jerk + Split

OR

B. Split Work-Jerk Balance/Tall Jerks

3 sets of BTN Split Jerk Triples

3 sets of Jerk Recoveries