MobTown CrossFit – Kong Conditioning
Weightlifting
Snatch Grip Push Press + Pause OHS (2 second pause in the bottom) & High Hang Muscle Snatch + Snatch Drop
** You will need two barbells. One barbell for the (SN PP + Pause OHS) and one barbell for the (High Hang Muscle Snatch + Snatch Drop) **
PUT THE WEIGHT OF THE HHMS+SD IN RESULTS and put SGPP+OHS in notes
4 Snatch Grip Push Press + 1 Pause Overhead Squat @ 6.5/10 RPE Snatch
3 High Hang Muscle Snatch + 3 Snatch Drop @ 6/10 RPE Muscle Snatch
-Rest as needed-
4 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE Snatch
3 High Hang Muscle Snatch + 3 Snatch Drop @ 6.5/10 RPE Muscle Snatch
-Rest as needed-
4 Snatch Grip Push Press + 1 Overhead Squat @ 7.5/10 RPE Snatch
3 High Hang Muscle Snatch + 3 Snatch Drop @ 7/10 RPE Muscle Snatch
-Rest as needed-
3 Snatch Grip Push Press + 1 Pause Overhead Squat @ 8/10 RPE Snatch
3 High Hang Muscle Snatch + 3 Snatch Drop @ 7/10 RPE Muscle Snatch
-Rest as needed-
3 Snatch Grip Push Press + 1 Pause Overhead Squat @ 8/10 RPE Snatch
3 High Hang Muscle Snatch + 3 Snatch Drop @ 7/10 RPE Muscle Snatch
Snatch
3 Snatch @ 6/10 RPE Snatch
3 Snatch @ 6.5/10 RPE Snatch
3 Snatch @ 7/10 RPE Snatch
2 Snatch @ 7.5/10 RPE Snatch
2 Snatch @ 7.5/10 RPE Snatch
** This day is meant to be focused on all of the technical issues you’ve been wanting to work on. Don’t worry about the loading. Worry about consistent technique, speed and snappiness.**
()
Pause Back Squat + ¼ Back Squat + Back Squat
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6/10 RPE Back Squat
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 7/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat@ 7/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE Back Squat