MobTown CrossFit – Kong Conditioning
Weightlifting
Snatch Grip Push Press + Pause OHS (2 second pause in the bottom) + OHS & Slow Motion Snatch + Snatch Drop
PUT PP AND OHS IN RESULTS
Set 1:
2 Snatch Grip Push Press + 1 OHS @ 7.5/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
-Rest as needed-
Set 2:
2 Snatch Grip Push Press + 1 OHS @ 8/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
-Rest as needed-
Set 3:
2 Snatch Grip Push Press + 1 OHS @ 8/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
-Rest as needed-
Set 4:
1 Snatch Grip Push Press + 1 OHS @ 9/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
-Rest as needed-
Set 5:
1 Snatch Grip Push Press + 1 OHS @ 9/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
You will need TWO barbells. One barbell will be used for the SN PP + OHS Complex, and one EMPTY barbell will be used for the Slow Motion Snatch + Snatch Drop
Off the Block Snatch
From the knee if no blocks
Focus on technique
Set 1:
2 Off the Block Snatch @ 6/10 RPE Snatch
-rest 60-90 seconds-
Set 2:
2 Off the Block Snatch @ 6/10 RPE Snatch
-rest 60-90 seconds-
Set 3:
1 Off the Block Snatch @ 7/10 RPE Snatch
-rest 60-90 seconds-
Set 4:
1 Off the Block Snatch @ 7/10 RPE Snatch
-rest 60-90 seconds-
Set 5:
1 Off the Block Snatch @ 8/10 RPE Snatch
-rest 60-90 seconds-
Set 6:
1 Off the Block Snatch @ 8/10 RPE Snatch
Back Squat
Set 1:
2 Back Squat @ 8.5/10 RPE Back Squat
-rest 60-90 seconds-
Set 2:
2 Back Squat @ 8.5/10 RPE Back Squat
-rest 60-90 seconds-
Set 3:
2 Back Squat @ 8.5/10 RPE Back Squat
-rest 60-90 seconds-
Set 4:
2 Back Squat@ 8.5/10 RPE Back Squat
-rest 60-90 seconds-
Set 5:
2 Back Squat @ 8.5/10 RPE Back Squat