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