MobTown CrossFit – Kong Conditioning
Weightlifting
Snatch Push Press + Pause OHS
** Pause for 3 seconds in the bottom of the overhead squat**
3 Snatch Push Press + 2 Pause OHS @ 5/10 RPE
3 Snatch Push Press + 2 Pause OHS @ 6/10 RPE
3 Snatch Push Press + 1 Pause OHS @ 7/10 RPE
3 Snatch Push Press + 1 Pause OHS @ 7.5/10 RPE
3 Snatch Push Press + 1 Pause OHS @ 7.5/10 RPE
Back Squat
5×3 Back Squat @ 78% 1RM
Front Squat
10×3 Front Squat @ 83% 1RM Front Squat
Accessory Work
Metcon (Checkmark)
2 Sets (Not For Time)
15 GHD Sit Ups w/Med Ball
20 Dumbbell Pull Throughs in Plank Position
20 KB Side Bends (10 Each Side)