MobTown CrossFit – Kong Conditioning
Accessory Work
Metcon (No Measure)
20 Double KB Front Rack Hold, Forward Step Alternating Lunge (all this means is that you’re doing static lunges, but step forward, not back each time) (10 each side)
10 Single Leg Broad Jump (5 each side)
:30 HEAVT KB Hold
Weightlifting
Below Knee Muscle Clean + Full Grip Tempo Front Squat + Clean Grip Sots
3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE
3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE
3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE
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Clean Pull + Clean + Push Jerk + Jerk
2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6.5/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7.5/10 RPE