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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: High-Hang Snatch (3-1-1-1 as a complex)

Every 2 minutes for 16 minutes (5 sets):

0-6 min : Technique work/warm up

Focus – Speed under after extension. Think about pulling yourself under the bar into the squat position, as opposed to pulling the bar up overhead. (All reps are performed as squat snatch)

Min 6, 8, 10, 12, 14: 3 Snatch Grip Deadlift + 1 Full Snatch + 1 Above Knee Hang Snatch + 1 high hang snatch

The goal is to build in load over the course of the sets, do not go up in weight unless the reps are good, focus on speed and form before adding load. You may use lifting straps if you have them.

S2: cardio interval run du kbs (Time)

4 Rounds

200m Run

40 Double Unders

20 KB Swings

1 min Rest

Rx+: 70/53

Rx: 53/35

Sp: 35/26, double taps
This should be fast, if the KB needs to be broken into more than 2 sets, you should drop weight.

LIFE

L1: Metcon (No Measure)

Tabata

Sit Ups

No Squat Wall Balls 14/10

KB DL 12/8kg

DB Push Press 20/10

L2: Metcon (AMRAP – Reps)

4 Rounds

1 min Box Jumps/Step Ups

1 min Row for Cals

1 min Ring Rows

1 min AB for Cals

1 min rest

Rx: 24/20

Sp: 20/16

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