MobTown CrossFit – Kong Conditioning
Weightlifting
Snatch
Work up to a heavy single Snatch
-OR-
Set 1:
1 Snatch @ 8/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 2:
1 Snatch @ 8/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 3:
1 Snatch @ 8.5/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 4:
1 Snatch @ 8.5/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 5:
1 Snatch @ 8.5/10 RPE 1 RM Snatch
**if you feel good today, go up to a heavy single. If you’re feeling tired, stick with the RPE’s
Clean and Jerk
Heavy single clean and Jerk
-OR-
Set 1:
1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 2:
1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 3:
1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 4:
1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 5:
1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk
** if you’re feeling good today, work up to a heavy clean and jerk. If you’re feeling tired, stick to the RPE’s
Back Squat
Heavy single Back Squat
-OR-
Set 1:
3 Back Squat @ 8/10 RPE Back Squat
-rest 60-90 second-
Set 2:
3 Back Squat @ 8/10 RPE Back Squat
-rest 60-90 second-
Set 3:
3 Back Squat @ 8/10 RPE Back Squat
-rest 60-90 second-
Set 4:
3 Back Squat @ 8/10 RPE Back Squat
-rest 60-90 second-
Set 5:
3 Back Squat @ 8/10 RPE Back Squat
** if you’re feeling good, work up to a heavy single for the day. If you’re feeling tired, stick to the RPE’s