Friday

17
Sep

Friday

Announcements

We are having an adjusted schedule for Labor Day.
7am and 9am are the 2 classes!! Have a wonderful Holiday
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Independence Fitness – Comp Training

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NCCOMPETE MEMO

Warm-up (No Measure)

No additional work this week. Last week included 9 tests between the Hero workouts, 2RMs, and 1RMs. Take this week to reduce volume and reduce training stress. Enjoy a full week of training with class with no additional work. Rest on any days that you’d like but try to get at least (3) solid class sessions in the books.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Groiners + Torso Twist

5 Inch Worms + Push-Up

Into…

3 ROUNDS

3 Snatch Grip Deadlift

3 Snatch Grip Hang High-Pulls

3 Snatch Grip Hang Muscle Snatch

3 Snatch Grip Hang Power Snatch*

*With each rep, lower the start position for the Hang (Hips, Mid-Thigh, Above the Knee)

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Snatch Deadlift

+

1 Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Power Snatch (135/95)|(95/65)

6 Bar Muscle-Ups

(Score is Rounds + Reps)