MobTown CrossFit – Kong Conditioning
Weightlifting
Pause Snatch Balance + Snatch Balance
Set 1:
1 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE
-rest 60-90 seconds-
Set 2:
1 Pause Snatch Balance + 1 Snatch Balance @ 7/10 RPE
-rest 60-90 seconds-
Set 3:
1 Pause Snatch Balance + 1 Snatch Balance @ 7.5/10 RPE
-rest 60-90 seconds-
Set 4:
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
-rest 60-90 seconds-
Set 5:
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
Bench Press
Set 1:
10 Bench Press @ 6/10 RPE
-rest 60-90 seconds-
Set 2:
8 Bench Press @ 6.5/10 RPE
-rest 60-90 seconds-
Set 3:
6 Bench Press @ 7/10 RPE
-rest 60-90 seconds-
Set 4:
4 Bench Press @ 8/10 RPE
-rest 60-90 seconds-
Set 5:
2 Bench Press @ 9/10 RPE
Barbell Front Rack Step Up
Set 1:
10 Front Rack Step Up (5/leg) @ 6.5/10 RPE
-rest 60-90 seconds-
Set 2:
10 Front Rack Step Up @ 7/10 RPE
-rest 60-90 seconds-
Set 3:
10 Front Rack Step Up @ 7.5/10 RPE
-rest 60-90 seconds-
Set 4:
10 Front Rack Step Up @ 8/10 RPE
-rest 60-90 seconds-
Set 5:
10 Front Rack Step Up @ 8.5/10 RPE
Snatch Pull
Set 1:
4 Snatch Pulls @ 8.5/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 2:
4 Snatch Pulls @ 8.5/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 3:
4 Snatch Pulls @ 8.5/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 4:
4 Snatch Pulls @ 8.5/10 RPE 1 RM Snatch