MobTown CrossFit – Kong Conditioning
Weightlifting
Snatch Balance + Overhead Squat
Set 1:
2 Snatch Balance + 2 Overhead Squat @ 7/10 RPE Snatch
-rest 60-90 seconds-
Set 2:
2 Snatch Balance + 2 Overhead Squat @ 7/10 RPE Snatch
-rest 60-90 seconds-
Set 3:
2 Snatch Balance + 1 Overhead Squat @ 8/10 RPE Snatch
-rest 60-90 seconds-
Set 4:
2 Snatch Balance + 1 Overhead Squat @ 8/10 RPE Snatch
-rest 60-90 seconds-
Set 5:
1 Snatch Balance + 1 Overhead Squat @ 8.5/10 RPE Snatch
Double DB Bench Press
Set 1:
10 Dumbbell Bench Press @ 7/10 RPE
-rest 60-90 seconds-
Set 2:
8 Dumbbell Bench Press @ 8/10 RPE
-rest 60-90 seconds-
Set 3:
6 Dumbbell Bench Press @ 9/10 RPE
-rest 60-90 seconds-
Set 4:
6 Dumbbell Bench Press @ 9.5/10 RPE
-rest 60-90 seconds-
Set 5:
6 Dumbbell Bench Press @ 10/10 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:
8 Front Rack Step Up @ 7/10 RPE
-rest 60-90 seconds-
Set 3:
6 Front Rack Step Up @ 7.5/10 RPE
-rest 60-90 seconds-
Set 4:
4 Front Rack Step Up @ 8/10 RPE
-rest 60-90 seconds-
Set 5:
2 Front Rack Step Up @ 10/10 RPE
Snatch Grip Deadlift
Set 1:
4 Snatch Deadlift @ 10/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 2:
4 Snatch Deadlift @ 10/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 3:
4 Snatch Deadlift @ 10/10 RPE 1 RM Snatch