MobTown CrossFit – Kong Conditioning
Weightlifting
Snatch Grip Push Press + Pause Overhead Squat (2 second pause in the bottom) & High Hang Muscle Snatch + Snatch Drop
Put SGPP + OHS in results
Set 1:
3 Snatch Grip Push Press + 1 Pause OHS @ 7/10 RPE Snatch
2 High Hang Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE Muscle Snatch
-Rest as needed-
Set 2:
3 Snatch Grip Push Press + 1 Pause OHS @ 7.5/10 RPE Snatch
2 High Hang Muscle Snatch + 2 Snatch Drop @ 7/10 RPE Muscle Snatch
-Rest as needed-
Set 3:
3 Snatch Grip Push Press + 1 Pause OHS @ 8/10 RPE Snatch
2 High Hang Muscle Snatch + 2 Snatch Drop @ 7.5/10 RPE Muscle Snatch
-Rest as needed-
Set 4:
3 Snatch Grip Push Press + 1 Pause OHS @ 8.5/10 RPE Snatch
2 High Hang Muscle Snatch + 2 Snatch Drop @ 8/10 RPE Muscle Snatch
-Rest as needed-
Set 5:
3 Snatch Grip Push Press + 1 Pause OHS @ 8.5/10 RPE Snatch
2 High Hang Muscle Snatch + 2 Snatch Drop @ 8.5/10 RPE Muscle Snatch
**You will need one barbell for the Snatch Push Press + Overhead Squat and one barbell for the Tall Snatch + Heaving Snatch Balance
Snatch
TECHNIQUE DAY
Set 1:
3 Snatch @ 6.5/10 RPE Snatch
-rest 60-90 seconds-
Set 2:
2 Snatch @ 7/10 RPE Snatch
-rest 60-90 seconds-
Set 3:
2 Snatch @ 7.5/10 RPE Snatch
-rest 60-90 seconds-
Set 4:
2 Snatch @ 7/10 RPE Snatch
-rest 60-90 seconds-
Set 5:
2 Snatch @ 7.5/10 RPE Snatch
-rest 60-90 seconds-
Set 6:
1 Snatch @ 8/10 RPE Snatch
Pause Back Squat + Back Squat
Set 1:
1 Pause Back Squat + 3 Back Squat @ 6.5/10 RPE Back Squat
-rest 60-90 seconds-
Set 2:
1 Pause Back Squat + 3 Back Squat @ 7/10 RPE Back Squat
-rest 60-90 seconds-
Set 3:
1 Pause Back Squat + 2 Back Squat @ 7.5/10 RPE Back Squat
-rest 60-90 seconds-
Set 4:
1 Pause Back Squat + 2 Back Squat @ 8/10 RPE Back Squat
-rest 60-90 seconds-
Set 5:
1 Pause Back Squat + 1 Back Squat @ 8.5/10 RPE Back Squat