Devil in Disguise Reclaimed
February 15, 2021
“9 to 5”
February 16, 2021

CrossFit Rome – CrossFit

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Push Jerk

Build to Heavy Triple

* Athletes will have 15 minutes to build to a heavy triple push jerk from the racks

* The first 5-7 minutes should be spent with lighter technique loads

* Athletes can then increase the weight and the rest between sets for the back half

Eighth Wonder (Time)

8 Rounds For Time:

8 Push Jerks 95/65 (Rx+ 135/95)

8 Lateral Barbell Burpees
## DESCRIPTION

* The push jerk is the big focus of this two part day

* Athletes will start by building to a heavy, unbroken set of 3 from the rack

* The metcon that follows includes a moderate weight barbell and burpees

* Athletes can expect this workout to take between 8-16 minutes to complete

## PUSH JERKS

* Choose a weight for “eighth wonder” that you can complete in 1-2 sets

* The bar is taken from the floor for the conditioning piece

* The barbell is taken from the rack for the strength portion

## LATERAL BARBELL BURPEES

* There is no need to stand to full extension when jumping over the bar

After Party

## Row Intervals

On the Minute x 9:

Minute 1: 18/15 Calorie Row

Minute 2: 15/12 Calorie Row

Minute 3: 12/9 Calorie Row

Minute 4: 18/15 Calorie Row

Minute 5: 15/12 Calorie Row

Minute 6: 12/9 Calorie Row

Minute 7: 18/15 Calorie Row

Minute 8: 15/12 Calorie Row

Minute 9: 12/9 Calorie Row

Warm-up

## HOME GYM

8 Rounds For Time:

8 Double Dumbbell Push Jerks

8 Lateral Burpees Over Dumbbells



# GENERAL WARM-UP #

## 1 Minute Each

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)

PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)

Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)

## Dumbbell Warmup #

10 DB Deadlifts

10 DB High Pulls

10 DB Hang Power Cleans

10 DB Front Squats

10 DB Presses

# MOBILITY #

## Turn Back Stretch on Wall: 1 Minute Each Side

[Video](https://youtu.be/7tRAVdljSqA)

## Overhead Stretch on Wall: 1 Minute

[Video](https://youtu.be/r5EAYPqCd_E)

# PRACTICE ROUND #

## 1 Round

*With Workout Weight:*

4 Dumbbell Push Jerks

4 Lateral Dumbbell Burpees