KONG221011

MobTown CrossFit – Kong Conditioning

Weightlifting

Warm-up (No Measure)

MOVEMENT PREP

Hang Muscle Snatch + Tempo Overhead Squat (3 second descent & ascent) + Snatch Power Drops (2″ squat ,4″ squat ,6″ squat) + Snatch Drop

-3 Hang Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Lands (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE

-3 Hang Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Lands (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE

-3 Hang Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Lands (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE

** For the Snatch Power Lands, Each land counts as 1 repetition. So you will do a 2″ squat land and that will be your first rep. Then you will do a 4″ squat land and that will be your second rep. Then you will do a 6″ squat land and that will be your third repetition. You will then move onto your snatch land (which will be in a full squat) for one repetition**

High Hang Snatch + Hang Snatch + Snatch

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 5.5/10 RPE

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE

Snatch Pull

5 Snatch Pulls @ 85% 1 RM Snatch

5 Snatch Pulls @ 85% 1 RM Snatch

5 Snatch Pulls @ 85% 1 RM Snatch

Metcon (Checkmark)

3 Sets

10 Dumbbell Bench Press

10 Supinated Grip Bent over Barbell Row

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