MobTown CrossFit – Kong Conditioning
Weightlifting
Snatch Pull + Power Snatch
Set 1:
1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE Power Snatch
-rest 60-90 seconds-
Set 2:
1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE Power Snatch
-rest 60-90 seconds-
Set 3:
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
-rest 60-90 seconds-
Set 4:
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
-rest 60-90 seconds-
Set 5:
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
Clean Pull + Power Clean
Set 1:
1 Clean Pull + Power Clean @ 6.5/10 RPE Power Clean
-rest 60-90 seconds-
Set 2:
1 Clean Pull + Power Clean @ 7/10 RPE Power Clean
-rest 60-90 seconds-
Set 3:
1 Clean Pull + Power Clean @ 7/10 RPE Power Clean
-rest 60-90 seconds-
Set 4:
1 Clean Pull + Power Clean @ 7.5/10 RPE Power Clean
-rest 60-90 seconds-
Set 5:
1 Clean Pull + Power Clean @ 7.5/10 RPE Power Clean
()
Deadlift
Set 1:
2 Deadlift @ 8/10 RPE Deadlift
-rest 60-90 seconds-
Set 2:
2 Deadlift @ 8/10 RPE Deadlift
-rest 60-90 seconds-
Set 3:
2 Deadlift @ 8/10 RPE Deadlift
-rest 60-90 seconds-
Set 4:
2 Deadlift @ 9/10 RPE Deadlift
-rest 60-90 seconds-
Set 5:
2 Deadlift @ 9/10 RPE Deadlift