MobTown CrossFit – Kong Conditioning
Weightlifting
Snatch High Pull + Power Snatch + Snatch
Snatch High Pull, back to the ground, Power Snatch, back to the ground, Squat Snatch
Set 1:
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 7.5/10 RPE Power Snatch
-rest 60-90 seconds-
Set 2:
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 7/10 RPE Power Snatch
-rest 60-90 seconds-
Set 3:
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 7.5/10 RPE Power Snatch
-rest 60-90 seconds-
Set 4:
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 8/10 RPE Power Snatch
-rest 60-90 seconds-
Set 5:
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 8.5/10 RPE Power Snatch
Clean Pull + Power Clean
Set 1:
1 Clean Pull + 1 Power Clean @ 7/10 RPE Power Clean
-rest 60-90 seconds-
Set 2:
1 Clean Pull + 1 Power Clean @ 8/10 RPE Power Clean
-rest 60-90 seconds-
Set 3:
1 Clean Pull + 1 Power Clean @ 8/10 RPE Power Clean
-rest 60-90 seconds-
Set 4:
1 Clean Pull + 1 Power Clean @ 8.5/10 RPE Power Clean
-rest 60-90 seconds-
Set 5:
1 Clean Pull + 1 Power Clean @ 8.5/10 RPE Power Clean
Deadlift
Set 1:
2 Deadlift @ 8/10 RPE Deadlift
-rest 60-90 seconds-
Set 2:
2 Deadlift @ 8.5/10 RPE Deadlift
-rest 60-90 seconds-
Set 3:
2 Deadlift @ 8.5/10 RPE Deadlift
-rest 60-90 seconds-
Set 4:
2 Deadlift @ 9/10 RPE Deadlift
-rest 60-90 seconds-
Set 5:
2 Deadlift @ 9/10 RPE Deadlift