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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up -Lower Body/Hip (No Measure)

400m run

3 Rounds

:30 bottom of squat hold (use pole if needed)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

S1: S1 – Technique Tuesday Snatch (No Measure)

16 min EMOM

Min 0-8 technique empty bar

Min 8-16 work up to a moderate weight and do 10 good reps there.

Friday we will test a max snatch

S2: Sport – BJ,PC sprint (Time)

8 rounds

10 box jumps or step ups 24/20″

5 power snatch 95/65lbs

every 4 rounds run 400m (run twice total)

RX+: 135/95

RX: as written

SP: 65/35lbs

L1: L1-16 min,lunge twist,hang clean,jumping jax,updownsquat (No Measure)

16 min EMOM

1 min: 60 In lunge position twist with medball 14/10lbs

2 min: 25 DB hang cleans 30/20lbs

3 min: 60 weighted jumping jax 5/2.5lbs

4 min: 20 up down squat (Jump to bottom of squat position)

RX: as written

SP: 20/10lbs

6 week: SP weight

L2: Life – delt raise,leg ext, Db step up, row (Time)


– Front + side delt raise = 1 15/10lbs

– medball leg ext 10/4lbs (squeeze med ball between legs and extend while lying on back with abmat)

– DB step up + shoulder press 24/20″

– cal row

RX: as written

SP: 10/5lbs 2016″

JUST MOVE: Every 3 min rest 1 min

25 min cap

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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