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Independence Fitness – Comp Training

A. CONDITIONING

Metcon (AMRAP – Reps)

3 SETS ON 2:30 CLOCK…

50′ Walking Lunge

10 Hang Power Snatch (115/75)

Max TTB in Remaining Time

-Rest 1:00 b/t Sets-

(Score is Lowest Number of Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

10/10 Moose Antlers

5 Inch Worm + Push-Up

10 PVC Pass-thrus

Into…

3 ROUNDS

10 Push-ups (2111)

8 Snatch Grip RDL

6 Hang Muscle Snatch

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Hand Release Push-Ups

25 Power Snatches (75/55)|(65/45)

(Score is Time)

Post-Workout Strength

Bench Press (9-7-7-5)

9-7-7-5

Bench Press*

*Build to a Heavy set of 5. Reps 4 & 5 of the final set should be very challenging.

(Score is Weight)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Run 1 Mile

Then…

“OPEN 18.2 A”

Find 1RM Clean

(Score is Weight)

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean