info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Thursday 10/21/21

NO Free Trial

We will NOT be offering Free Trial Classes this week.  Please tell your friends to join us next week instead

The Board

  • The week we have been building toward!  This is your final week of our 12 week program, and time to get your re-testing done!  If you do not know your 1RM, don’t worry, build to a heavy single for the day and record your weight.
  • When recording your score… let us know if it is a PPR (Program PR- based on your # at the start of the 12 weeks) OR a LTPR (Lifetime PR – your best ever)
  • If you do not PR – it’s okay!  Maybe you’re sore, maybe you’re tired, maybe you didn’t follow the program in its entirety.  Give your best effort today and be proud of it.

The Mobility

Doorway

Scapular Mobility (Foam Roll & Lax Smash)

The Strength

As you build to 102.5%, you will get more rest time between sets than in weeks past.

The Met-Con

The work-out has a Row Buy-In, meaning you only row once at the start, then you AMRAP with the time remaining.

As Many Reps As Possible:

  • Push-Ups (keep your form on point) Bad form will never make you better at this movement.
  • Dumbbell Hang Power Snatch ( DB HPS)
  • Burpees – hit full extension at the top!  No short room burpees!
  • Tuck-Up
  • Reverse Lunges – taking a step back instead of forward.  Think about driving through the front foot coming out of the lunge and squeezing your glutes to do so.

The Finisher

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