MobTown CrossFit – Kong Conditioning
Weightlifting
Off the Block Clean and Jerk
Technique Focus
Set 1:
2 Off the Block Clean and 1 Jerk @ 7/10 RPE Clean and jerk
-rest 60-90 seconds-
Set 2:
2 Off the Block Clean and 1 Jerk @ 7/10 RPE Clean and jerk
-rest 60-90 seconds-
Set 3:
1 Off the Block Clean and 1 Jerk @ 8/10 RPE Clean and jerk
-rest 60-90 seconds-
Set 4:
1 Off the Block Clean and 1 Jerk @ 8/10 RPE Clean and jerk
-rest 60-90 seconds-
Set 5:
1 Off the Block Clean and 1 Jerk @ 8/10 RPE Clean and jerk
-rest 60-90 seconds-
Set 6:
1 Off the Block Clean and 1 Jerk @ 8.5/10 RPE Clean and jerk
Front Squat and Jerk
Set 1:
2 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
-rest 60-90 seconds-
Set 2:
2 Front Squat + 1 Jerk @ 8/10 RPE 1 RM Clean
-rest 60-90 seconds-
Set 3:
2 Front Squat + 1 Jerk @ 9/10 RPE 1 RM Clean
Front Squat
Set 1:
2 Front Squat @ 9/10 RPE 1 RM Clean
-rest 60-90 seconds-
Set 2:
2 Front Squat @ 9/10 RPE 1 RM Clean
-rest 60-90 seconds-
Set 3:
2 Front Squat @ 9/10 RPE 1 RM Clean