MobTown CrossFit – Kong Conditioning
Weightlifting
Hang Muscle Clean + Heel Elevated Full Grip Tempo Front Squat + Heel Elevated Clean Grip Sots
This will need to be light!!!!
3 Hang Muscle Clean + 2 Heel Elevated Full Grip Tempo Front Squat + 3 Heel Elevated Clean Grip Sots @ 5/10 RPE
3 Hang Muscle Clean + 2 Heel Elevated Full Grip Tempo Front Squat + 3 Heel Elevated Clean Grip Sots @ 5.5/10 RPE
3 Hang Muscle Clean + 2 Heel Elevated Full Grip Tempo Front Squat + 3 Heel Elevated Clean Grip Sots @ 5.5/10 RPE
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Hang Clean + Clean + Push Jerk
2 Hang Clean + 1 Clean + 2 Push Jerk @ 5.5/10 RPE
2 Hang Clean + 1 Clean + 2 Push Jerk @ 6/10 RPE
2 Hang Clean + 1 Clean + 1 Push Jerk @ 6.5/10 RPE
1 Hang Clean + 1 Clean + 1 Push Jerk @ 7/10 RPE
1 Hang Clean + 1 Clean + 1 Push Jerk @ 7.5/10 RPE
Accessory Work
Metcon (Checkmark)
3 Sets
20 Front Rack Barbell Step Ups
20 Lateral Barbell Hop Overs
:30 HEAVY Barbell Front Rack Hold