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