MobTown CrossFit – Kong Conditioning
Weightlifting
Snatch Deadlift to Mid Thigh & Power Snatch
**You will need two barbells for the following:
Barbell 1: 1 Snatch Deadlift to mid thigh @ 90% 1 RM Snatch
Barbell 2: 1 Power Snatch @ 6/10 RPE Power Snatch
-Rest as needed-
Barbell 1: 1 Snatch Deadlift to mid thigh @ 90% 1 RM Snatch
Barbell 2: 1 Power Snatch @ 7/10 RPE Power Snatch
-Rest as needed-
Barbell 1: 1 Snatch Deadlift to mid thigh @ 90% 1 RM Snatch
Barbell 2: 1 Power Snatch @ 7.5/10 RPE Power Snatch
-Rest as needed-
Barbell 1: 1 Snatch Deadlift to mid thigh @ 90% 1 RM Snatch
Barbell 2: 1 Power Snatch @ 8/10 RPE Power Snatch
-Rest as needed-
Barbell 1: 1 Snatch Deadlift to mid thigh @ 90% 1 RM Snatch
Barbell 2: 1 Power Snatch @ 9/10 RPE Power Snatch
*Comment weights for Power Snatch.
Clean Deadlift to Power Clean
**You will need two barbells for the following:
Barbell 1: 1 Clean Deadlift @ 90% 1 RM Clean
Barbell 2: 1 Power Clean @ 6/10 RPE Power Clean
-Rest as needed-
Barbell 1: 1 Clean Deadlift @ 90% 1 RM Clean
Barbell 2: 1 Power Clean @ 7/10 RPE Power Clean
-Rest as needed-
Barbell 1: 1 Clean Deadlift @ 90% 1 RM Clean
Barbell 2: 1 Power Clean @ 7.5/10 RPE Power Clean
-Rest as needed-
Barbell 1: 1 Clean Deadlift @ 90% 1 RM Clean
Barbell 2: 1 Power Clean @ 8/10 RPE Power Clean
-Rest as needed-
Barbell 1: 1 Clean Deadlift @ 90% 1 RM Clean
Barbell 2: 1 Power Clean @ 9/10 RPE Power Clean
*Comment Power Clean weights in notes.
Deadlift
Set 1:
3 Deadlift @ 8/10 RPE Deadlift
-rest 60-90 seconds-
Set 2:
3 Deadlift @ 8/10 RPE Deadlift
-rest 60-90 seconds-
Set 3:
3 Deadlift @ 8/10 RPE Deadlift
-rest 60-90 seconds-
Set 4:
3 Deadlift @ 8.5/10 RPE Deadlift
-rest 60-90 seconds-
Set 5:
3 Deadlift @ 8.5/10 RPE Deadlift