MobTown CrossFit – Kong Conditioning
Weightlifting
Snatch Grip Push Press + OHS
Set 1:
1 Snatch Grip Push Press + 1 Overhead Squat @ 6/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 2:
1 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 3:
1 Snatch Grip Push Press + 1 Overhead Squat @ 8/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 4:
1 Snatch Grip Push Press + 1 Overhead Squat @ 9/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 5:
1 Snatch Grip Push Press + 1 Overhead Squat @ 10/10 RPE 1 RM Snatch
Snatch
TECHNIQUE FOCUS
Set 1:
1 Snatch @ 7/10 RPE Snatch
-rest 60-90 seconds-
Set 2:
1 Snatch @ 7.5/10 RPE Snatch
-rest 60-90 seconds-
Set 3:
1 Snatch @ 7/10 RPE Snatch
-rest 60-90 seconds-
Set 4:
1 Snatch @ 7.5/10 RPE Snatch
-rest 60-90 seconds-
Set 5:
1 Snatch @ 7.5/10 RPE Snatch
Back Squat
Set 1:
1 Back Squat @ 8/10 RPE 1RM Back Squat
-rest 60-90 seconds-
Set 2:
1 Back Squat @ 8/10 RPE 1RM Back Squat
-rest 60-90 seconds-
Set 3:
1 Back Squat @ 8.5/10 RPE 1RM Back Squat
-rest 60-90 seconds-
Set 4:
1 Back Squat @ 8.5/10 RPE 1RM Back Squat
-rest 60-90 seconds-
Set 5:
1 Back Squat @ 8.5/10 RPE 1RM Back Squat