MobTown CrossFit – Kong Conditioning
Weightlifting
Snatch Pull + Snatch High Pull + Power Snatch
Set 1:
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 6/10 RPE Power Snatch
-rest 60-90 seconds-
Set 2:
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 6.5/10 RPE Power Snatch
-rest 60-90 seconds-
Set 3:
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 7/10 RPE Power Snatch
-rest 60-90 seconds-
Set 4:
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 7.5/10 RPE Power Snatch
-rest 60-90 seconds-
Set 5:
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 8/10 RPE Power Snatch
Power Clean
Set 1:
3 Power Clean @ 6/10 RPE Power Clean
-rest 60-90 seconds-
Set 2:
2 Power Clean @ 6.5/10 RPE Power Clean
-rest 60-90 seconds-
Set 3:
1 Power Clean @ 7/10 RPE Power Clean
-rest 60-90 seconds-
Set 4:
1 Power Clean @ 7.5/10 RPE Power Clean
-rest 60-90 seconds-
Set 5:
1 Power Clean @ 8/10 RPE Power Clean
Deadlift
Set 1:
10 Deadlift @ 6.5/10 RPE Deadlift
-rest 60-90 seconds-
Set 2:
8 Deadlift @ 6/10 RPE Deadlift
-rest 60-90 seconds-
Set 3:
6 Deadlift @ 7/10 RPE Deadlift
-rest 60-90 seconds-
Set 4:
4 Deadlift @ 8/10 RPE Deadlift
-rest 60-90 seconds-
Set 5:
2 Deadlift @ 9/10 RPE Deadlift