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CrossFit State College- Wednesday January 11

Strength: NONE WOD: (OPEN PREP) EMOM 14 Odd: 10 Power Snatch Even: 10 TTB **ALL REPS UNBROKEN** 3 min Rest 4 RFT 30 Wall Ball (20/14) 50 Double Unders Cashout: Mobility   CrossFit Lite Strength: Part 1 EMOM 8 Odd: 6-10 pullups Even 6-10 dips Part 2 EMOM 8 3 push press ā€“ building to heavy 3 WOD: 3 rds 1 min box jumps 1 min DL 1 min WB 1 min pushups 1 min rest

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CrossFit State College- Tuesday January 10

Strength: Front Squat 5-4-3-2 *Use Heaviest Load Possible For All Sets WOD: AMRAP 5 7 Hang Clean and Jerk 115/75 5 Burpee Over Bar 2 min Rest Repeat AMRAP *GOAL: 4-5 Rounds Cashout: Handstand walks 3x max distance OH Plate hold 3x45 seconds CrossFit Lite Strength: Every 2 min for 7 rds 5 strict press 8/leg split squat WOD: EMOM 30 30 sec on/30 sec off 1: Max distance OH walking lunge ...

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CrossFit State College- Monday January 9

Strength: Snatch EMOM 10 1 Snatch (Power or Squat) *85% or Higher For All Sets WOD: Double Jackie 2 RFT 1000m Row 50 Thruster (45/35) 30 Pull Up *18 min Cap Cashout: Rotating Side Plank 3x10/side Plank Hold 3x30 Sec     CrossFit Lite Strength: Part 1 EMOM 8 Odd: 6/leg weighted step ups facing box Even: Max effort L-sit from bar Part 2 EMOM 8 3 back squat ā€“ building to a heavy 3 WOD: AMRAP ...

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