MobTown CrossFit – Kong Conditioning

Weightlifting

Snatch Balance

Set 1:

2 Snatch Balance @ 7/10 RPE Snatch

-rest 60-90 seconds-

Set 2:

2 Snatch Balance@ 8/10 RPE Snatch

-rest 60-90 seconds-

Set 3:

2 Snatch Balance @ 8/10 RPE Snatch

-rest 60-90 seconds-

Set 4:

2 Snatch Balance @ 9/10 RPE Snatch

-rest 60-90 seconds-

Set 5:

2 Snatch Balance @ 9/10 RPE Snatch

Bench Press

Set 1:

3 Bench Press @ 8/10 RPE

-rest 60-90 seconds-

Set 2:

3 Bench Press @ 8/10 RPE

-rest 60-90 seconds-

Set 3:

3 Bench Press @ 8/10 RPE

-rest 60-90 seconds-

Set 4:

3 Bench Press @ 8.5/10 RPE

-rest 60-90 seconds-

Set 5:

3 Bench Press @ 8.5/10 RPE

Barbell Front Rack Step Up

Set 1:

10 Front Rack Step Ups (5/leg) @ 7/10 RPE

-rest 60-90 seconds-

Set 2:

8 Front Rack Step Ups (4/leg) @ 8/10 RPE

-rest 60-90 seconds-

Set 3:

6 Front Rack Step Ups(3/leg) @ 8.5/10 RPE

-rest 60-90 seconds-

Set 4:

6 Front Rack Step Ups (3/leg) @ 8.5/10 RPE

-rest 60-90 seconds-

Set 5:

6 Front Rack Step Ups (3/leg) @ 9/10 RPE

Snatch Deficit Deadlfit

Stand on Black 45s or the Red 55s
Set 1:

3 reps of 2″ Deficit Snatch Deadlift @ 10/10 RPE 1 RM Snatch

-rest 60-90 seconds-

Set 2:

3 reps of 2″ Deficit Snatch Deadlift @ 10/10 RPE 1 RM Snatch

-rest 60-90 seconds-

Set 3:

3 reps of 2″ Deficit Snatch Deadlift @ 10/10 RPE 1 RM Snatch