MobTown CrossFit – Kong Conditioning
Weightlifting
Snatch
Set 1:
1 Snatch @ 6/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 2:
1 Snatch @ 7/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 3:
1 Snatch @ 8/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 4:
1 Snatch @ 9/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 5:
1 Snatch @ 10/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 6:
1 Snatch @ 7/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 7:
1 Snatch @ 8/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 8:
1 Snatch @ 9/10 RPE 1 RM Snatch
-rest 60-90 seconds-
Set 9:
1 Snatch @ 10/10 RPE 1 RM Snatch
Clean and Jerk
Set 1:
1 Clean and 1 Jerk @ 7/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 2:
1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 3:
1 Clean and 1 Jerk @ 9/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 4:
1 Clean and 1 Jerk @ 10/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 5:
1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 6:
1 Clean and 1 Jerk @ 9/10 RPE 1 RM Clean and Jerk
-rest 60-90 seconds-
Set 7:
1 Clean and 1 Jerk @ 10/10 RPE 1 RM Clean and Jerk
Back Squat
Set 1:
1 Back Squat @ 6/10 RPE Back Squat
-rest 60-90 seconds-
Set 2:
1 Back Squat @ 7/10 RPE Back Squat
-rest 60-90 seconds-
Set 3:
1 Back Squat @ 8/10 RPE Back Squat
-rest 60-90 seconds-
Set 4:
1 Back Squat @ 9/10 RPE Back Squat
-rest 60-90 seconds-
Set 5:
1 Back Squat @ 10/10 RPE Back Squat