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CrossFit State College- Thursday August 17

Strength: None WOD: For Time 10-9-8-7-6-5-4-3-2-1 STO (115/75) Box jumps (24/20) CTB rest 5 min then Durante core 3-5 rounds 10 hollow body rocks 10 v-ups 10 tuck ups 10 sec hollow hold rest 1 min between sets   CrossFit Lite Strength: Pull/Press 5 rds, not for time 5 bench press – building as able 15 DB laying chest flys WOD: EMOM 20 Men – 10/8 burpees Women – 8/6 burpees

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CrossFit State College- Wednesday August 16

Strength: Squat Cleans 15 min emom min 1-5 3 reps at 65% min 6-10 2 reps at 75% min 11-15 1 rep at 85% WOD: 2 RFT 800 Run 15 HSPU 30 KBS Cashout: 5 minutes of light rowing. Focus on Technique.   CrossFit Lite Strength: Back Squat Set 1 – 10 reps @ 50% of 6RM Set 2 – 6 reps @ 75% of 6RM Set 3 – ...

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CrossFit State College- Tuesday August 15

Strength: Deadlift 3x5 @ 70% 2x3 @ 75% 3x1+ @85% Partner WOD: Buy In: 60 Burpee buy in Then 12 rounds for time 4 Snatch 8 Deadlift 12 Pushups Cashout: 30 Thruster Cashout: 3x 60ft farmers carry 2x30s/leg couch stretch   CrossFit Lite Strength: Deadlift Set 1 – 10 reps @ 50% of 6RM Set 2 – 6 reps @ 75% of 6RM Set 3 – MR @ 6 RM Set 4 ...

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