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CrossFit State College- Thursday January 19

Strength: Deadlift 5-4-3-2 *85% or Higher For All Sets WOD: For Time 10-9-8-7-6-5-4-3-2-1 Power Snatch (95/65) Box Jump (30/20) Cashout: Jefferson Curls 3x8 Weighted Lunges 3x8/leg     CrossFit Lite Strength: None WOD: AMRAP 7 7 DL 7 pushups -3 min rest- AMRAP 7 7 front squat 7 hand release pushup -3 min rest- AMRAP 7 7 STO 7 deficit pushups -3 min rest- AMRAP 7 7 back squat 7 feet elevated pushups

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CrossFit State College- Wednesday January 18

Strength: NONE WOD: OPEN PREP 3 RFT 15 Thruster 10 Bar Facing Burpee 3 min Rest Between Rounds Pick a load for Thruster to make the reps unbroken Goal: sub 90 sec per round 3 min REST AMRAP 16 1000m Row THEN with time remaining… 8 Power Clean 135/95 8 TTB 8 Bar Facing Burpees Cashout: Mobility CrossFit Lite Strength: EMOM 8 Odd: 8/arm single arm row Even: 20 sec plank hold + 8 pushups Part ...

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CrossFit State College- Tuesday January 17

Strength: Front Squat 5-4-3-2 *85% or Higher For All Sets WOD: For Time 15-12-9 CTB Deadlift (225/135) *Goal: 6 minutes Cashout: Handstand walks 3x max distance OH Plate hold 3x45 seconds CrossFit Lite Strength: EMOM 10 Odd: 6-10 pullups Even: 6-10 dips 5 rds AMRAP 3 30 alt DB snatch 20 box jump 10 DB STO 1 min rest

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