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CrossFit State College- Tuesday March 28

Strength: Front Squat EMOM 10 3 Front Squat 70% Across WOD: For Time 10 Push Jerks 155/105 30 Cal Row 8 Push Jerks 24 Cal Row 6 Push Jerks 18 Cal Row 4 Push Jerks 12 Cal Row 2 Push Jerks 6 Cal Row *12 min Cap Cashout: Bird Dogs 3x 8/side Handstand practice (walks, holds, wall) CrossFit Lite Strength: Bench **add 10 lbs to weight at each percentage 1x5 @ 30% 1x5 @ 40% 1x5 @ ...

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CrossFit State College- Monday March 27

Strength: Snatch EMOM 10 3 Power Snatch 70% Across WOD: AMRAP 14 12 KBS (24/16) 21 Deadlift (135/95) 42 Double Unders Goal: 5-7 Rounds Cashout: L-Sit 3x max effort Resistance Push ups 3x12   CrossFit Lite Strength: Squat **add 10 lbs to weight at each percentage 1x5 @ 30% 1x5 @ 40% 1x5 @ 50% 1x5 @ 65 % 1x5 @ 75% 1x5+ @ 85% AMRAP @ 65% WOD: AMRAP 20 20 cal row 20 burpees over rower 20 DB ...

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CrossFit State College- Saturday March 25

Strength: Back Squat 5-4-3-2-1 Use Heaviest Load For Each Set WOD: AMRAP 5 3 Hang Squat Clean 135/95 1 Rope Climb/10 TTB 90 sec REST AMRAP 5 3 Hang Squat Clean 1 Rope Climb/10 TTB Goal: 6+ Rounds Hip Extension 3x10 Pigeon Stretch 2mins/leg

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