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

Wednesday 9/15/21

The Board

The Mobility

Snow Angel (Foam Roll)

Thread the Needle

The Strength

  • We will be doing a Shoulder to Overhead Build, to include some Back Rack Split Jerks.  The Back Rack Split Jerks will be with a fairly light weight to reenforce proper positioning of the split jerk.
  • We tend to see a nice vertical dip drive of the bar from the back rack position, and we would like this to be your focus through this part of the strength.
  • As things get heavier, we will eliminate the Back Rack Jerk and work from the Front Rack only.
  • Strict PressPush JerkSplit Jerk

The WOD

We are using a heavier Dumbbell for the work-out today.  Be sure to use the time provided to warm-up to the weight you would like to use.  There is much more stability involved as you throw that dumbbell around.  Own each rep you do!

Every Minute on the Minute and at 3-2-1 Go, you will do Ab Mat Sit-Ups

You will then do As Many Rounds as Possible of the following with time remaining in that minute.  Don’t forget where you left off when the AMSU timer goes off, because that is where you will pick back up again.

You will do all dumbbell reps on the right side, then do all reps on the left side – then do double unders

The Finisher

CS Row & Lat Pull Down

CS T’s & Pull Downs

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