MobTown CrossFit – Kong Conditioning
Weightlifting
WEEK 1 DAY 1
Snatch Push Press + Overhead Squat & Muscle Snatch
**You will need two stations and two barbells. One barbell will be up on a rack for the Snatch Push Press + Overhead Squat, and one barbell will be on the floor for the Muscle Snatch**
5 Snatch Grip Push Press + 1 OHS @ 6/10 RPE Snatch
3 Muscle Snatch @ 6/10 RPE Muscle Snatch
-Rest as needed-
5 Snatch Grip Push Press + 1 OHS @ 6.5/10 RPE Snatch
3 Muscle Snatch @ 6.5/10 RPE Muscle Snatch
-Rest as needed-
5 Snatch Grip Push Press + 1 OHS @ 7/10 RPE Snatch
3 Muscle Snatch @ 7/10 RPE Muscle Snatch
-Rest as needed-
5 Snatch Grip Push Press + 1 OHS @ 7.5/10 RPE Snatch
3 Muscle Snatch @ 7.5/10 RPE Muscle Snatch
-Rest as needed-
5 Snatch Grip Push Press + 1 OHS @ 7.5/10 RPE Snatch
3 Muscle Snatch @ 7.5/10 RPE Muscle Snatch
**comment your muscle snatch weights in the comments section**
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Tempo Back Squat + Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6.5/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7.5/10 RPE Back Squat