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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Snatch

16 min EMOM

Power snatch + 3 second hold at top + OHS + Squat snatch

The goal of this is to practice a big strong and stable power snatch but then link a nice fluid squat snatch.

Min 0-6: Warm up/ technique

Min 6: 3 reps

Min 8: 2 reps

Min 10: 2 reps

Min 12: 1 rep

Min 14: 1 rep

Work up to a challenging complex.

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S2: Sport – Sara’s Birthday (Time)

3 rounds

43 Unbroken KB swings 53/35lbs (if you break run 400m)

1 bar muscle up (if you can’t do one you have to run 200m)

9 single arm DB squat snatch (total)

7 Double squat wall balls 20/14lbs

3 Man makers 40/30lbs

RX+: 50/40, 70/53lbs

RX: as written

SP: 30/15lbs, 26/18lbs

L1 – 16 min flutter, sprint, thrust,side lunge (No Measure)

16 min EMOM

Min 1: 80 Flutter Kicks (4 Count)

MIn 2: 3 Shuttle Sprints (Half Gym & Full Gym = 1)

Min 3: 20 Double KB Front squats 26/18lbs

Min 4: 30 Lateral Side to Side Lunges

RX: As written

SP: 18/10lbs

L2: Life – 5rnds,DBsntach,pushup,DBsquat run (Time)

5 rounds

10 push ups

15 DB snatch

20 DB squats (one DB in goblet position)

400m run

RX: 30/20lbs

SP: 20/10lbs

6 week challenge

3 rounds

20 DB snatch 20/10-5lbs

10 push ups

20 DB squats (one DB in goblet position)

400m run or row

AUX: AUX-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.

Kids Warm Up Game

K1: Warm-up (No Measure)

30 Seconds:

Jump Rope



Lateral Hops

K2: Snatch Pull

Kids WOD

K3: Metcon (Time)

Team WOD:

3 Rounds:

250m Row

30 Front Squats

20 Toes to Bar (High knee raises)

10 Snatch Pulls

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