MobTown CrossFit – Kong Conditioning
Weightlifting
Snatch
** Work up to a heavy single for the day
-OR-
1 Snatch @ 8/10 RPE 1 RM Snatch
1 Snatch @ 8.5/10 RPE 1 RM Snatch
1 Snatch @ 8/10 RPE 1 RM Snatch
1 Snatch @ 8.5/10 RPE 1 RM Snatch
1 Snatch @ 8.5/10 RPE 1 RM Snatch
** if you’re feeling feisty, go up to a heavy single for the day. If you’re feeling tired and sluggish, stick to the RPE’s**
Clean and Jerk
Build to a 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 @ 8.5/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 3:
1 Clean and 1 Jerk @ 8/10 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
Front Rack Box Squat
Set 1:
5 Front Rack Box Squat @ 7/10 RPE Box Squat
-rest 60-90 seconds-
Set 2:
3 Front Rack Box Squat @ 7.5/10 RPE Box Squat
-rest 60-90 seconds-
Set 3:
1 Front Rack Box Squat@ 8/10 RPE Box Squat
-rest 60-90 seconds-
Set 4:
5 Front Rack Box Squat @ 7.5/10 RPE Box Squat
-rest 60-90 seconds-
Set 5:
3 Front Rack Box Squat @ 8/10 RPE Box Squat
-rest 60-90 seconds-
Set 6:
1 Front Rack Box Squat@ 9/10 RPE Box Squat