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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

snatch + general (No Measure)

400 run

8 min AMRAP

5 push press w/empty bar w/2sec pause at top

5 barbell squats

5 good mornings

10 spiderman lunge

SPORT

S1: Squat Snatch

Every 2 minutes for 15 minutes (6 sets):

2 Squat Snatch + 1 Overhead Squat

Focus: Consistent movement in the catch on the power position and the squat position.

Minute 0-4: Warm-Up

Minute 4: 2+1 @ 65%

Minute 6: 2+1 @ 70%

Minute 8: 2+1 @ 75%

Minute 10: 2+1 @ 75%+

Minute 12: 2+1 @ 75%+

Minute 14: 2+1 @ 75%+

*% based off 1RM Power Snatch, and are suggested percentages, do your best to add weight each set.

S2: Metcon (Time)

The Opener

For time:

30 calorie row

30 alternating dumbbell snatches

60 double unders

20 calorie row

20 alternating dumbbell snatches

40 double unders

10 calorie row

10 alternating dumbell snatches

20 double unders

Rx+: 70/40

Rx: 50/30

Sp: 30/20

LIFE

L1: Metcon (No Measure)

16 Min EMOM

Min 1: 10/Per Leg Single leg Deadlifts (Empty Barbell)

Min 2: :45 Plank

Min 3: 30 No Squat WB

Min 4 40 Beaded Rope Single Unders

L2: Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

10 Push Up

10 Lunges

10 DB Hang Clean and Jerk 20/10

20 Russian KB Swings 53/36

CORE

C1: Metcon (No Measure)

3 Rounds

:30 Plank

20, 4 Count Flutter Kick

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