MobTown CrossFit – Kong Conditioning
Weightlifting
Clean and Jerk
Set 1:
3 Clean and 1 Jerk @ 6.5/10 RPE Clean and jerk
-rest 60-90 seconds-
Set 2:
2 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
-rest 60-90 seconds-
Set 3:
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
-rest 60-90 seconds-
Set 4:
3 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
-rest 60-90 seconds-
Set 5:
2 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
-rest 60-90 seconds-
Set 6:
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
Front Squat and Jerk
3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7.5/10 RPE 1 RM Clean
Front Squat
3 Front Squat @ 8/10 RPE 1 RM Clean
3 Front Squat @ 8.5/10 RPE 1 RM Clean
3 Front Squat @ 8.5/10 RPE 1 RM Clean