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