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CrossFit State College- Thursday February 23

Strength: Deadlift 2-2-2-2-2 85% for all sets WOD: 3 RFT 21 KBS (24/16) 15 CTB 9 HSPU *8 min Cap Cashout: GHD Hip Extension 3x 10 Farmers Carries 3x 120ft CrossFit Lite Strength: Deadlift 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% WOD: Partner WOD AMRAP 20 Each partner works for one minute, alternating minutes. P1 rests while P2 works. 100 WB 100 KBS or hang cleans 100 slam ...

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State College CrossFit- Wednesday February 22

Strength: NONE WOD: 5 RFT 10 Power Clean 115/75 20 Box Jumps 3 min Rest AMRAP 12 10 Squat Clean Thruster 115/75 20 Burpees Cashout: Mobility   CrossFit Lite Strength: Press 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% WOD: 5 rds AMRAP 3 10 cal row 10 DB thruster 10 rower jack knifes or sit ups Rest 1 min Cashout: 3 rds 8/side single leg DL 15 hip ext or superman ...

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CrossFit State College- Tuesday February 21

Strength: Front Squat 2-2-2-2-2 85% for all sets WOD: 5 Rounds (each round treat as an interval) 50 Double Unders 30 Air Squat 10 TTB *90 sec rest between intervals* Cashout: HSPU Negatives 3x6 (3 countdown) Reverse Planks 3x30sec CrossFit Lite Strength: Bench and Bent over row 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% WOD: Open 11.2 AMRAP 15 9 DL 12 pushups 15 box jump Cashout: 3 rds 8 ...

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