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CrossFit State College- Monday February 20

Strength: Snatch Squat Snatch 1-1-1-1-1 75% for all sets WOD: 3 RFT 1000m Row/800m Run 10 Snatch 115/75 10 Clean and Jerk *22 min Cap Cashout: Double Under Practice 2 minutes or 100 DU Banded Lat Stretch 2x 30sec/side CrossFit Lite Strength: Squat 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% WOD: EMOM 9: 1: FR Cossack Squat ā€“ 8/side ā€“ OR, lateral step up 2: ...

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CrossFit State College- Saturday February 18

Strength: Back Squat 4-4-4-4 80% for all sets WOD: 2 RFT 50 Thruster (95/65) 50 Cal Row *Goal: sub 15 mins Cashout: "Tabata 1/2 Wall sits , 1/2 Sit ups"

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CrossFit State College- Friday February 17

Strength: Clean and Jerk 3-Position Clean + 1 Jerk High Hang + Hang + Floor + Jerk 1-1-1-1-1 65-70% for all sets WOD: AMRAP 12 10 Push Press (115/75) 15 Deadlift 20 Cal Row *Goal: 5+ Rounds Cashout: Split Squat 3x8/leg Hamstring Stretch on Rig 2x10/leg   CrossFit Lite Strength: Press 1x5 @ 40% 1x5 @ 50% 1x3 @ 65% 1x5 @ 75 % 1x3 @ 85% 1x1+ @ 95% AMRAP @ 75% WOD: EMOM 24 1 ā€“ ...

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