Friday

4
Mar

Friday

Announcements

NEW CLASS 5:30am Class is here Tuesday, Wednesday, Thursday.
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https://cfiorlandomembers.com/referral
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https://cfiorlandomembers.com/cfics1

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http://cfiorlando.com/supps

Independence Fitness – Comp Training

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Hit the NCMETCON like an Open workout.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Row

10 PVC Pass Thrus

10 Alt Groiners

10 Bootstrappers

Into…

3 ROUNDS

5/5 Single Arm DB Strict Press

5/5 Single Arm DB OH Reverse Lunge

Strength

Metcon (Weight)

5 SETS

1 Snatch Deadlift

+

2 Hang Squat Snatch

+

1 Snatch

*Loading stays Moderate (65-70%) across all Sets.

(Score is Weight)

Workout

“SWITCHEROO” (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20 Alt. DB Snatch (50/35)|(35/20)

20 Single DB Suitcase Lunge*

250/200m Row

*Switch hands after 10 Lunges.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Hit the NCMETCON like an Open workout.