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CrossFit State College- Friday, December 9th

General Warm Up Strength: Clean and Jerk 1x3 @ 70% 1x2 @ 75% 1x1 @ 80% 1x3 @ 75% 1x2 @ 80% 1x1 @ 85% EMOM 12 Odd: 15 Air Squats Even: 30 Double Unders/45 Singles Cashout: Banded Press-out 3x8/side Banded Lat Pull-down 3x8 CrossFit Lite Strength: Bent over row 1x5 @ 40%+10lbs 1x5 @ 50%+10lbs 1x5 @ 60%+10lbs 1x5 @ 40%+10lbs 1x5 @ 50%+10lbs 1x5 @ 60%+10lbs WOD: AMRAP 12 8 cal row 2 front squat 10 ...

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CrossFit State College – Thursday December 8

General Warm Up Dynamic Warm Up Deadlift 3-3-3-3-3 Work up to Heaviest Load Possible Partner WOD: 7 rounds each of: 5 Deadlifts* 5 Chest-to-Bar Pull-Ups "In teams of two: alternate rounds and complete Solo: rest 1:1" *Load with approximately 65-70% of today’s heavy triple. Op2/3: Chest-to-Bar Pull-ups Op1: Pull-ups/ring-rows Cashout: Tabata 1/2 hollow body hold, Tabata 1/2 superman hold CrossFit Lite AMRAP 20 50 single unders 100 ...

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CrossFit State College – Wednesday December 7

General Warm Up Dynamic Warm Up EMOM 30 5 Front Squat 5 Power Clean 5 Push Jerk Op 3: 135/95 Op 2: 115/75 Op 1: 95/65 ***Alternating every minute*** Cashout: Shoulder mobility, Banded hip distraction CrossFit State College

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