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CrossFit State College – Thursday February 11

General Warm Up Dynamic Warm Up AMRAP 30 60 Cal Row 50 TTB variation 40 WB 30 Cleans (75-95-135/45-75-95) 20 Muscle-Ups or Pull-up variation Cashout: Bench Good Mornings 3x8 CrossFit Lite Every 3 min for 15 min D&B FR KB walking lunge 30 sit up D&B FR KB walking lunge Row or Bike - 3 rds 1:30 repeats (at 100%) rest 3:00 (at 30-50%) Every 3 min ...

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CrossFit State College – Wednesday February 10

Press 3 x 12 @ 50-60% and 3x 8 Bent Over Row (75-95-135/45-65-95) Partner WOD 8,000M Row No more than 500M at a time 25 min cap Cashout: Hollow Body Heal Taps 4 x max reps, Weighted Glute Bridges 3x8 CrossFit Lite 2 rds 50 m bear crawl 25 m crab walk 20 jumping jacks 5 BB hang clean 5 BB push press Every 2:30 for 7 ...

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CrossFit State College – Tuesday February 9

Clean Complex 6 x Complexes 1 Pull + 1 Hang (Sqt or Pwr) + 2 Jerk @ no higher than 55-60% 4 x 3 Split Press @ no higher than 40-55% 1:30 mins per set of complexes No Measure (time) on OHS Goal: Position in the Catch and Stability For Time: 15-12-9-6 Power or Squat Clean (115/75) Burpee Box Jumps (24/20) Cashout: ...

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