MobTown CrossFit – Kong Conditioning
Weightlifting
Muscle Snatch
5 Muscle Snatch @ 6/10 RPE
4 Muscle Snatch @ 7/10 RPE
3 Muscle Snatch @ 8/10 RPE
2 Muscle Snatch @ 9/10 RPE
1 Muscle Snatch @ 10/10 RPE
Snatch Balance
Set 1:
1 Snatch Balance @ 6/10 RPE Snatch
-rest 60-90 seconds-
Set 2:
1 Snatch Balance @ 7/10 RPE Snatch
-rest 60-90 seconds-
Set 3:
1 Snatch Balance @ 8/10 RPE Snatch
-rest 60-90 seconds-
Set 4:
1 Snatch Balance @ 9/10 RPE Snatch
-rest 60-90 seconds-
Set 5:
1 Snatch Balance @ 10/10 RPE Snatch
Bench Press
Set 1:
1 Bench Press @ 6/10 RPE
-rest 60-90 seconds-
Set 2:
1 Bench Press @ 7/10 RPE
-rest 60-90 seconds-
Set 3:
1 Bench Press @ 8/10 RPE
-rest 60-90 seconds-
Set 4:
1 Bench Press @ 9/10 RPE
-rest 60-90 seconds-
Set 5:
1 Bench Press @ 10/10 RPE
Front Rack Lunge
Set 1:
6 Front Rack Lunges (3/leg) @ 6/10 RPE
-rest 60-90 seconds-
Set 2:
4 Front Rack Lunges (2/leg) @ 7/10 RPE
-rest 60-90 seconds-
Set 3:
2 Front Rack Lunges (1/ leg) @ 8/10 RPE
-rest 60-90 seconds-
Set 4:
2 Front Rack Lunges (1/leg) @ 9/10 RPE
-rest 60-90 seconds-
Set 5:
2 Front Rack Lunges (1/leg) @ 10/10 RPE