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CrossFit LionHeart- Tuesday October 3

Strength: Back Squat 1x8 @65% 1x8 @ 70% 1x6 @ 80% 1x6 @ 85% In between sets: 10kb shrugs WOD: AMRAP 18 2 Power snatch (115/75) 10 Box jump over 8 HSPU Cashout: Upward Dog 2x30sec Downward Dog 2x30sec Standing Straddle Stretch 1min   CrossFit Lite Strength: Deadlift 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 – ...

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CrossFit State College – Monday August 24

General Warm Up Dynamic Warm Up Squat 5x5x5x5x5x5x5 Last 3 at top weight or Back Squat 5x5x5x5x5x5x5 Last 3 at 75% AMRAP 5 1,000m Row Max Sq. Clean (115/75) Rest 1 Min AMRAP 1 Max DU Cash Out: 3x10 Hollow Rock, Bench 3x5

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CrossFit State College – Monday August 17

General Warm Up Dynamic Warm Up Front Squat or OHS 5x5x5x5x5x5x5, Last 3 at top weight Partner "Cindy" AMRAP 12 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats Cash Out: Bench 3x5, 3x20 sec Hollow Rock, 3x40 Plank

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