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CrossFit LionHeart- Monday September 18

Strength: Back Squat 1x10 @ 60% 1x8 @ 65% 1x6 @ 70% 1x6 @ 75% 1x6 @ 80% *Skill done between each set: 30DU or :30 of practice WOD: AMRAP 14 2-4-6-8-10….cont. WB HRPU Sit-ups Cashout: Superman PVC Pulse 2x10 Bird Dog 2x10/side   CrossFit Lite Strength: Front Squat Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 reps Set 3-Max Reps of predicted 3rm Set 4-Max Reps at Adjusted weight dependent on ...

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CrossFit LionHeart- Saturday September 16

Strength: Snatch 3x3 snatch pull @ 90% 1 rep snatch max 1x2 snatch at 60% 4x2 snatch at 70% WOD: 8 RFT (only 1 bar) 2 Power Snatch (125/85) 4 Power cleans 6 STO 8 Deadlift W/ remaining time max ttb **12min Cap Cashout: Banded Shoulder Distraction 1min/side Hamstring Banded Hip Distraction 1min/side

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CrossFit State College – Monday May 30

The gym is open 8am-6pm, WOD at 9am General Warm Up Dynamic Warm Up "Zimmerman" AMRAP 25 11 CTB 2 Deadlift (315/205) 10HSPU Cash Out: Mobility

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