MobTown CrossFit – Kong Conditioning
Weightlifting
Clean and Jerk
3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk
2 Clean and 1 Jerk @ 7/10 RPE Clean and Jerk
** This day is meant to have a heavy focus on technique and speed over load. This is the day to iron out any bad habits you are wanting to break**
FOCUS ON BACK FOOT POSITION! DO NOT LET IT TURN OUT!
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Front Squat and Jerk
WORK ON SPLIT JERK
3 Front Squat + 1 Jerk @ 6/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
Front Squat
3 Front Squat @ 7.5/10 RPE 1 RM Clean
3 Front Squat @ 8/10 RPE 1 RM Clean
3 Front Squat @ 8/10 RPE 1 RM Clean