MobTown CrossFit – Kong Conditioning
Weightlifting
Snatch Push Press + Pause Overhead Squat + Overhead Squat
3 Snatch Push Press + 1 Pause Overhead Squat + 1 Overhead Squat @ 6/10 RPE
2 Snatch Push Press + 1 Pause Overhead Squat + 1 Overhead Squat @ 6.5/10 RPE
2 Snatch Push Press + 1 Pause Overhead Squat + 1 Overhead Squat @ 7/10 RPE
1 Snatch Push Press + 1 Pause Overhead Squat + 1 Overhead Squat @ 7.5/10 RPE
1 Snatch Push Press + 1 Pause Overhead Squat + 1 Overhead Squat @ 8/10 RPE
Back Squat
5×3 Back squat @ 81% 1RM Back Squat
Front Squat
10×3 Front Squat @ 86% 1RM Front Squat
Accessory Work
Metcon (No Measure)
2 Sets (Not For Time)
10 GHD Sit Up + :20Static Hold (:20 hold after the 10th rep)
1:00 Chinese Plank
7 Straight Arm Side Plank Lifts (7 each side)