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CrossFit LionHeart- Wednesday October 18

Strength: Deadlift 1x6 @ 60% 1x6 @ 65% 1x4 @ 70% 2x4 @ 75% In between sets: 8-12 Ring Rows WOD: EMOM 20 Min 1-10 5 Wallball (20/14) 3 Burpees 1 Snatch (115/75) Min 11-20 6 Wallballs (20/14) 4 Burpees 1 Snatch (115/75) Cashout: Downward Dog 2x30sec Upward Dog 2x30sec CrossFit Lite WOD: AMRAP 35 800m run 4 Rounds 6 Pushup 9 Air squat 12 SDLHP

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CrossFit State College – Wednesday October 7

General Warm Up Clean Progression Clean + H. Clean + Jerk 7x(1+1+1) Moderate to Heavy Weight or Front Squat 5x5 at 80% EMOM 10 5 WB (20/14) 3 DL (135/95) 1 GTO (135/95) Cash Out: Back Ext. 3x8, Wall Walks 3x5

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CrossFit State College – Tuesday August 4

General Warm Up Dynamic Warm Up Press 6x2, last set at 85% EMOM 10 5 WB (20/14) 3 Deadlift 135/95) 1 GTO (135/95) Cash Out: 3x20 Sit Ups, 3x30 Russian Twists, 4xMax Pull Ups

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