Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Clean & Jerk (No Measure)
3 Min Row w/Openers (15 Sec Sprint at top of each minute)
2 Rounds
10 Wall Squats
10 Z-Press w/Dumbell 20/10
3 Consecutive Broad Jumps
SPORT
S1: Clean and Jerk
Clean and Jerk (1 RM)
Every 2 minutes for 18 minutes (6 sets):
Focus: Treating every Clean and Jerk as a single rep.
Every 2 minutes for 18 minutes (6 sets):
Minute 0-6: Warm-Up/set up
Minute 6: 5 C&J @ 60% (Singles)
Minute 8: 5 C&J @ 70% (Singles
Minute 10: 3 C&J @ 75% (Singles)
Minute 12: 2 C&J @ 80% (Singles)
Minute 14: 1 C&J @ 90%-95% or 1RM if ready
Minute 16: 1RM C&J
S2: DT (Time)
“DT”
5 Rounds for time:
12 Deadlift
9 Hang Power Clean
6 Push Jerk
Rx+: 155/105
Rx: 135/95
Sp: < or = 95/65
LIFE
L1: Metcon (No Measure)
Every minute for 16 minutes (4 sets):
Min 1: :45 Plank
MIn 2: 20 DB Front Raises
Min 3: 20 Ring Rows
Min 4: 25 Jumping Squats
After completion of EMOM
30 GHD’s
L2: Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
200m Farmers Carry
20 KB Goblet Squats 35/26
20 KB Swings 35/26