MobTown CrossFit – Kong Conditioning
Weightlifting
Pause Snatch Balance + Snatch Balance + Overhead Squats
Set 1:
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @ 6.5/10 RPE Snatch
-rest 60-90 seconds-
Set 2:
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @ 6.5/10 RPE Snatch
-rest 60-90 seconds-
Set 3:
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @ 7/10 RPE Snatch
-rest 60-90 seconds-
Set 4:
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @ 7.5/10 RPE Snatch
-rest 60-90 seconds-
Set 5:
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @ 7.5/10 RPE Snatch
()
Bench Press
Set 1:
4 Bench Press @ 7/10 RPE
-rest 60-90 seconds-
Set 2:
4 Bench Press @ 7/10 RPE
-rest 60-90 seconds-
Set 3:
4 Bench Press @ 7/10 RPE
-rest 60-90 seconds-
Set 4:
4 Bench Press @ 7/10 RPE
-rest 60-90 seconds-
Set 5:
4 Bench Press @ 7/10 RPE
Front Rack Lunge
10 Front Rack Lunges @ 6.5/10 RPE
10 Front Rack Lunges @ 7/10 RPE
10 Front Rack Lunges @ 7.5/10 RPE
10 Front Rack Lunges @ 8/10 RPE
10 Front Rack Lunges @ 8.5/10 RPE
*Perform 5 on the Right Leg then 5 on the Left Leg
Snatch Grip Deadlift
5 Snatch Deadlift @ 8/10 RPE 1 RM Snatch
5 Snatch Deadlift @ 8.5/10 RPE 1 RM Snatch
5 Snatch Deadlift @ 9/10 RPE 1 RM Snatch