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CrossFit LionHeart- Monday September 25

Strength: Back Squat 1x8 @ 65% 1x8 @ 70% 1x6 @ 80% 1x6 @ 85% Between sets: push-ups 20/10 WOD: For Time 10-8-6-4-2-4-6-8-10-8-6-4-2 TTB Snatch (95/65) 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 Weight Change 1-2 ā€“ Decrease 5-10# 3-4 ā€“ No change 5-6 ā€“ Increase ...

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General Warm Up Dynamic Warm Up Press 5x5x5x5x5x5x5 Last 3 at top weight or Power Snatch 7x3, Stay light up to 70% 4 RFT 5 Cleans (115/75) 7 C2B 200m Cash Out: TGU Sit Ups 3x5/side, Pull Up Negatives 3x5

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CrossFit State College – Tuesday August 25

General Warm Up Dynamic Warm Up Press 5x5x5x5x5x5x5 Last 3 at top weight or Power Snatch 5x5x5x5x5x5x5 Last 3 at 70% 4 RFT 12 Push Press (95/65) 12 Burpees Cash Out: 3x20 Sit Ups, 3x8 Lateral Raise

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