KONG220826

MobTown CrossFit – Kong Conditioning

Weightlifting

Heaving Snatch Balance + Snatch Balance

-The heaving snatch balance is identical to the snatch balance, with the exception that the feet start in the squat stance and remain flat against the floor throughout the movement.

Set 1:

1 Heaving Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE Snatch

-rest 60-90 seconds-

Set 2:

1 Heaving Snatch Balance + 1 Snatch Balance @ 7/10 RPE Snatch

-rest 60-90 seconds-

Set 3:

1 Heaving Snatch Balance + 1 Snatch Balance @ 7.5/10 RPE Snatch

-rest 60-90 seconds-

Set 4:

1 Heaving Snatch Balance + 1 Snatch Balance @ 8/10 RPE Snatch

-rest 60-90 seconds-

Set 5:

1 Heaving Snatch Balance + 1 Snatch Balance @ 8/10 RPE Snatch

()

()

Bench Press

Set 1:

3 Bench Press @ 8/10 RPE

-rest 60-90 seconds-

Set 2:

3 Bench Press @ 8/10 RPE

-rest 60-90 seconds-

Set 3:

3 Bench Press @ 8/10 RPE

-rest 60-90 seconds-

Set 4:

3 Bench Press @ 8/10 RPE

-rest 60-90 seconds-

Set 5:

3 Bench Press @ 8/10 RPE

Front Rack Lunge

8 Front Rack Lunges @ 7/10 RPE

*Perform 4 on the Right Leg then 4 on the Left Leg

Snatch Deficit Deadlfit

Stand on Black 45s or the Red 55s
4 Deficit Snatch Deadlift @ 8.5/10 RPE 1 RM Snatch

4 Deficit Snatch Deadlift @ 9.5/10 RPE 1 RM Snatch

()