Warmup:

2X:

1:00 Ski Erg

Cobra to Hip Snap

10 Squat2Stands

10 Thoracic High Fives

10 Jumping Alt Lunges

Then…

Barbell warmup – Place an empty barbell in the rig and perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk, Tall Split Jerks

S/S/S:

Jerk Drive + Push Jerk + Split Jerk

With a running clock…

0:00-04:00 – 3 sets @70%

04:00-8:00 – 2 sets @75%

8:00-12:00 – 2 sets @80%

Use % from 29May C&J 1RM

Video courtesy of Fort Collins CrossFit.

Final time hitting our Jerk complex prior to our Oly 1Rm re-test.  The goal of this cycle has to make the Jerk feel more comfortable so when you go for a new 1RM, the Jerk will not be a limiting factor for you.  %s are slightly higher this week, so stay on task.

WOD:

“Devil Inside”

6 Rounds:

6 Devil’s Press

6 Hang DB Power Cleans

6 DB Thrusters

DB weight – 50/35

15 Min time cap

Videos courtesy of CrossFit Federal Hill, WODstar, and CrossFit HQ, respectively.

This one will blow up your grip, not going to lie.  The best thing I can say is grit your teeth and try to hold onto the DBs and go unbroken each round.  Try to take a very fast breather between rounds.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Banded Bully Stretch – 1 Min per side

Thread the Needle – 1 Min per side