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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – snatch + general (No Measure)

400 run

2 rounds

5 PVC push press w/2sec pause at top

10 PVC OHS

10 PVC pass throughs

10 Lunge + twist

S1: S1 – Snatch technique (No Measure)

15 min technique day

-Good day for LIFE to try SPORT

Min 0-5: Power position to power snatch. Working on getting lower and lower until reaching a full squat snatch.

Min 6-10: Pull back drill. Keep bar 2-3 inches off thigh

Min 11-15: Below Knee full snatch

Coach lead each segment then break off to practice.

Pull back drill

https://www.youtube.com/watch?v=8VJQnsTpY7k&t=10s

General snatch technique

https://www.youtube.com/watch?v=L6SjuAOjMEk&t=124s

https://www.youtube.com/watch?v=gOEVmzKUhQ0&t=4s

https://www.youtube.com/watch?v=WOonpO98TdQ

S2: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
SP: 95/65, hanging knee tuck. Sub 3 for one pull ups for MU

L1: L1 – 14 min 5 min pieces, row,plank,wallsit (No Measure)

14 min EMOM

0-5 min Max cal Row (must hold above 50 strokes per minute)

5-10 min Max plank Every time you break you have to do 3 man makers

10-14 min Max effort wall sit. If you aren’t holding a perfect 90 deg angle do 10 burpees

L2: Life – Double date (Time)

“Double Date Life”

3 rounds

Run or row 400 meters

50 Russian KBS 35/26lbs

30 ring rows

“DT”

5 rounds

20 KB deadlift 35/26lbs

15 DB snatch 20/10lbs

10 box jumps 20/16″

RX: as written

SP: 26/10lbs, 15/5lbs

25 min cap

AUX: Aux – good morning + stretch (No Measure)

3×20 banded good mornings

3 min foam roll on back and legs

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