MobTown CrossFit – Kong Conditioning
Weightlifting
Power Snatch
Set 1:
3 Power Snatch @ 6/10 RPE Power Snatch
-rest 60-90 seconds-
Set 2:
2 Power Snatch @ 7/10 RPE Power Snatch
-rest 60-90 seconds-
Set 3:
1 Power Snatch @ 8/10 RPE Power Snatch
-rest 60-90 seconds-
Set 4:
1 Power Snatch @ 9/10 RPE Power Snatch
-rest 60-90 seconds-
Set 5:
1 Power Snatch @ 10/10 RPE Power Snatch
Power Clean
Set 1:
3 Power Clean @ 6.5/10 RPE Power Clean
-rest 60-90 seconds-
Set 2:
2 Power Clean @ 7/10 RPE Power Clean
-rest 60-90 seconds-
Set 3:
1 Power Clean @ 8/10 RPE Power Clean
-rest 60-90 seconds-
Set 4:
1 Power Clean @ 9/10 RPE Power Clean
-rest 60-90 seconds-
Set 5:
1 Power Clean@ 10/10 RPE Power Clean
Deadlift
Set 1:
1 Deadlift @ 6/10 RPE Deadlift
-rest 60-90 seconds-
Set 2:
1 Deadlift @ 7/10 RPE Deadlift
-rest 60-90 seconds-
Set 3:
1 Deadlift @ 8/10 RPE Deadlift
-rest 60-90 seconds-
Set 4:
1 Deadlift @ 9/10 RPE Deadlift
-rest 60-90 seconds-
Set 5:
1 Deadlift @ 10/10 RPE Deadlift