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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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(No Measure)

800m Run

2 Rounds

10 Strict Press w/Empty Barbell

30 Double Unders

15 Bows to Coach Casey (Banded Good Mornings)

SPORT

S1: Squat Snatch

The Super Casey Snatch Complex of Superiority/Going Away Strength That Makes Us All Sad

#goodbyemylove

Every 2 minutes for 15 minutes (7 sets):

2 Snatch Grip DL + 2 Power Snatch + 2 Squat Snatch + 2 OH Squats + 1 Burpee + 1 Back Flip

Focus: Consistent movement in the catch on the power position and the squat position.

Minute 0-2: Warm-Up

Minute 2: SCSCS/GASTMUAS @ 50%

Minute 4: SCSCS/GASTMUAS @ 65%

Minute 6: SCSCS/GASTMUAS @ 70%

Minute 8: SCSCS/GASTMUAS @ 75%

Minute 10: SCSCS/GASTMUAS @ 75%+

Minute 12: SCSCS/GASTMUAS @ 75%+

Minute 14: SCSCS/GASTMUAS @ 75%+

*% based off 1RM Snatch, and are suggested percentages, do your best to add weight each set.

S2: Metcon (Time)

“The Clement Special”

4 Rounds

400m Run

10 HSPU’s

10 DB Snatches (5/Arm)

*18 Min Time Cap

Rx+ : Strict HSPU, 70/50

Rx: Kipping HSPU, 50/40

SP: DB Strict Press 40/30, 40/30

LIFE

L1: Metcon (No Measure)

Every minute for 15 Minutes (5 Rounds)

Min 1: 10 Burpee Ball Slams

Min 2: 40 Grasshoppers

Min 3: :30 Assault Bike

L2: Metcon (Time)

5 rounds for time:

400 meter run

30 Kettlebell Deadlifts, 35/26

20 Elevated Push-Ups

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