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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1 – snatch + pull ups (Time)

16 min EMOM

Min 0-10: snatch technique work (power position hang position floor) barbell warm up. Empty bar coach lead.

Min 10-16: Choose one for time:

30 Strict pull ups

50 Strict pull ups

80 kipping pull ups

S2: Sport – Double DT (Time)

This is from the CrossFit Games this year. Good luck!

10 rounds

12 deadlifts

9 Hang cleans

6 Shoulder to Overhead

RX+: 155/105

RX: 115/75

SP: 85/45

20 min cap

L1: L1 – stairs, backext,sit up, clock (No Measure)

16 min EMOM

Min 1: 5-7 stair runs

Min 2: 25 back ext on GHD

Min 3: 40 med ball Russian twist 20/14lbs

Min 4: 80 clock jumps 25lbs (12,3,6,9 o’clock)

6 week challenge: 4 stairs, 14/10lbs, 60 clock jumps

L2: Life – chipper (Time)

1000m run

80 double taps

70 Air Squats

60 DB Strict Press

50 single arm DB hang snatch 30/20

40 Lunges

30 Up Downs

20 DB russian sit up

1000m run

Rx: as Written

SP: 20/10

6 WK: 15/10-5lbs

**20 Min Time Cap.

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm

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