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CrossFit LionHeart- Saturday September 23

Strength: Deadlift 1x10 @ 60% 1x8 @ 65% 1x6 @ 70% 1x6 @ 75% 1x6 @ 80% Skill done between each set: 5-1arm KB OHS/arm WOD: AMRAP 24 2 Power Cleans (125/85) 10 Burpee Box Jump Overs 5 HSPU 1 Rope Climb (6 Pull ups) Cashout: Banded Shoulder Distraction w/lunge variation 1min/side Hamstring Banded Hip Distraction 1min/side

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CrossFit State College-Friday March 3

Strength: Clean Hang Just Below Knees 3-3-3 70-80% for all sets WOD: 17.2 AMRAP 12 2 rounds 50ft walking lunge 50/35 16TTB 9 DB Power Cleans 50/35 then, 2 Rounds 50ft walking lunge 50/35 16 Bar Muscle ups 9 DB Power Cleans 50/35 *Alternating between TTB and BMU every 2 rounds Mobility

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CrossFit State College- Wednesday January 4

Strength: NONE WOD: OPEN PREP 4 RFT 30 Cal Row 15 Burpees to 6" Target **REST 3 mins after each round** 5 min REST Open 15.3 AMRAP 14 7 Muscle Ups 50 Wall Ball 100 Double Unders     CrossFit Lite: Strength EMOM 8 Odd: 10 ring row Even: ME or 40 sec support hold on rings or boxes Part 2 EMOM 8 3 push press – building to heavy 3 WOD: EMOM 21 40 sec ...

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