MobTown CrossFit – Kong Conditioning
Warm-up (No Measure)
Every Saturday, you will have three options for your workout depending on how you feel.
A. If you are feeling great, then follow option A where you will build to a heavy single for the day.
B. If you are feeling so-so, you will follow option B where you will do some waves with power movements.
C. If you are feeling like someone ran you over with a truck, you will follow option C where you will stick to fixed percentages for the day.
YOU WILL NEED TO ADD PERFORMANCE IN WODIFY TO INPUT SCORES. Let me know if you do not know how to do this.
Weightlifting
READ NOTES
OPTION A
Snatch 1-1-1-1-1-1-1-1-1
1 Snatch @ 5/10 RPE
1 Snatch @ 6/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 8/10 RPE
1 Snatch @ 8.5/10 RPE
1 Snatch @ 9/10 RPE
1 Snatch @ 9.5/10 RPE
1 Snatch @ 10/10 RPE
Clean and Jerk 1-1-1-1-1-1-1-1-1
1 Clean and Jerk @ 5/10 RPE
1 Clean and Jerk @ 6/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8.5/10 RPE
1 Clean and Jerk @ 9/10 RPE
1 Clean and Jerk @ 9.5/10 RPE
1 Clean and Jerk @ 10/10 RPE
Sumo Deadlift: 5-5-5-5-5
5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE
OPTION B
Power Snatch 3-2-1-3-2-1-1-1
3 Power Snatch @ 5/10 RPE
2 Power Snatch @ 6/10 RPE
1 Power Snatch @ 6.5/10 RPE
3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7/10 RPE
Power Clean + Push Jerk 2-2-1-2-2-1-1-1
2 Power Clean + 2 Push Jerk @ 5/10 RPE
2 Power Clean + 2 Push Jerk @ 6/10 RPE
1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
2 Power Clean + 2 Push Jerk @ 6/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
Sumo Deadlift: 5-5-5-5-5
5 x 5 Sumo Deadlift @ 8.5/10 RPE