MobTown CrossFit – Kong Conditioning
Weightlifting
High Hang Muscle Snatch + Tempo OHS
3 High Hang Muscle Snatch + 2 Tempo OHS ( 3 seconds down, 3 seconds pause) @ 5 RPE of 1RM Snatch
3 High Hang Muscle Snatch + 2 Tempo OHS ( 3 seconds down, 3 seconds pause) @ 5.5 RPE
3 High Hang Muscle Snatch + 2 Tempo OHS ( 3 seconds down, 3 seconds pause) @ 6 RPE
High Hang Snatch
3 High Hang Snatch @ 5/10 RPE of 1RM Snatch
3 High Hang Snatch @ 6/10 RPE
3 High Hang Snatch @ 6.5/10 RPE
3 High Hang Snatch @ 7/10 RPE
3 High Hang Snatch @ 7/10 RPE
Snatch Pull
5 Snatch Pulls @ 80% 1 RM Snatch
5 Snatch Pulls @ 80% 1 RM Snatch
5 Snatch Pulls @ 80% 1 RM Snatch
Accessory Work
Metcon (Checkmark)
3 Sets
10 Single Arm Dumbbell Bench Press (each arm)
10 Single Arm Dumbbell Row (each arm)