MobTown CrossFit – Kong Conditioning
Weightlifting
Snatch
Set 1:
3 Snatch @ 5.5/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 2:
2 Snatch @ 6/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 3:
1 Snatch @ 6.5/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 4:
3 Snatch @ 6/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 5:
2 Snatch @ 6.5/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 6:
1 Snatch @ 7/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 7:
1 Snatch @ 6.5/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 8:
1 Snatch @ 7.5/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 9:
1 Snatch @ 8/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 10:
1 Snatch @ 8.5/10 RPE 1 RM Snatch
Clean and Jerk
Set 1:
3 Clean and 1 Jerk @ 5.5/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 2:
2 Clean and 1 Jerk @ 6/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 3:
1 Clean and 1 Jerk @ 6.5/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 4:
3 Clean and 1 Jerk @ 6/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 5:
2 Clean and 1 Jerk @ 6.5/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 6:
1 Clean and 1 Jerk @ 7/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 7:
1 Clean and 1 Jerk @ 6.5/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 8:
1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 9:
1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 10:
1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk
Box Squats
Set 1:
5 Box Squat @ 6.5/10 RPE Box Squat
-rest 60-90 seconds-
Set 2:
5 Box Squat @ 7.5/10 RPE Box Squat
-rest 60-90 seconds-
Set 3:
5 Box Squat @ 8.5/10 RPE Box Squat
-rest 60-90 seconds-
Set 4:
5 Box Squat @ 8.5/10 RPE Box Squat
-rest 60-90 seconds-
Set 5:
5 Box Squat @ 9/10 RPE Box Squat