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CrossFit State College – Thursday February 4

General Warm Up Dynamic Warm Up For Time: Amanda 9-7-5 Muscle Up or Pull Up Variation Squat Snatch (75-95-135/65-75-95) Rest 3 min 15-12-9 Hang Power Clean (75-95-135/65-75-95) Strict HSPU or HSPU Variation Rest 3 min 21-15-9 Push Jerk (75-95-135/65-75-95) TTB or TTB Variation 25 min cap Cashout: Banded Lat Pull-downs 3 x 8, Hollowbody/Superman Rollovers 3 x 4 CrossFit Lite Every 2:30 for 7 rds: at 0:00 - 5 ...

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CrossFit State College – Wednesday February 3

General Warm Up Dynamic Warm Up Press 4 x 10 @ 55-60% 4 x Pull Up/C2B 8-10 OR 4 x Muscle Up 5-7 EMOM 10 Odd: 15 Push Ups Even: 15 Slam Ball (15/10) THEN Annie 50-40-30-20-10 DU/SU Sit Ups Cashout: Plate Grip Walks 3 x 20 seconds, Lateral Raises 3 x 8/side CrossFit Lite Every 90 for 8 rds: 4 burpee box jump+6 high hang clean 0-15 min 5 ...

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CrossFit State College – Tuesday February 2

General Warm Up Snatch Progression Snatch EMOM 10 3 x TnG Power Snatch @ 60% 4 x 3 Snatch Balance @ no higher than 60% AMRAP 12 2 Clean and Jerk (75-115-155/45-65-95) 2 Rounds 'Cindy' 4 Clean and Jerk 2 Rounds 'Cindy' 6 Clean and Jerk 2 Rounds 'Cindy' 8 Clean and Jerk 2 Rounds 'Cindy' etc…. Cashout: Weighted Sit-ups 3 x 12, Handstand hold 3 x ...

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