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CrossFit State College- Wednesday August 16

Strength:
Squat Cleans
15 min emom
min 1-5 3 reps at 65%
min 6-10 2 reps at 75%
min 11-15 1 rep at 85%

WOD:
2 RFT
800 Run
15 HSPU
30 KBS

Cashout:
5 minutes of light rowing. Focus on Technique.

 

CrossFit Lite

Strength:
Back Squat
Set 1 – 10 reps @ 50% of 6RM
Set 2 – 6 reps @ 75% of 6RM
Set 3 – MR @ 6 RM
Set 4 – MR at adjusted weight based on reps in set 3 – see below

Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#

WOD:
For Time:
400 m run
Then
15-10-5
KBS
TTB/V-Up
Then
800m run
Then
5-10-15
KBS
TTB/V-up
Then
400 m run
*20 min cap”

August 16, 2017 | WOD | 0

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