Grab set of light DBs

200M Jog

10 DB deadlifts

5 DB Hang Power Cleans

5 DB Push Press

5 Double DB Swings

5 Push Ups on DBs

5 Devil Press

10 Huggers

10 Over & Backs

Barbel warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, Split Jerk


Split Jerk


Increase weight ea set

Video courtesy of Catalyst Athletics. Last time hitting our split jerk prior to re-testing our 5X5.  This week, we’re looking for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  Does the heavy single need to be an attempt for a 1RM?  No, but if you are feeling good, and the weights feel good, why not go for it?


12 Min to get as far as possible…

10 Devil Press (50/35)

200M Run

8 Devil Press

200M Run

6 Devil Press

200M Run

4 Devil Press

200M Run

2 Devil Press

200M Run

Video courtesy of CrossFit Federal Hill.  Sometimes, the goal isn’t finishing a WOD, but working all the way to the time cap.  This WOD is doable in the time limit, but you need to move!


Scaling Options:

DB Weight -> 35/25 -> As needed

Run -> 250M Row


Cool Down:

Child’s Pose – 2 Min


Cobra Pose – 2 Min

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