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CrossFit State College- Wednesday July 19

Strength: Back Squat every 2:30 1x8 @ 40% 1x8 @ 50% 4x8 @ 65% 1x3 @ 80% WOD: For Time 2-4-6-8-10-8-6-4-2 HSPU Chest-to-Bar Pull ups Burpees Cashout: Accumulate 5 mins of lat and chest smash   CrossFit Lite Strength: Back Squat Set 1 – 10 reps @ 50% of 6RM Set 2 – 6 reps @ 75% of 6RM Set 3 – MR @ 6 RM Set 4 – MR at ...

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CrossFit State College- Tuesday July 18

Strength: Deadlift every 2:30 1x8 @ 40% 1x8 @50% 4x8 @65% 1x3 @80% WOD: AMRAP 8 12 T2B 12 WB (20/14) 12 Overhead Reverse Lunges (45/25 plate) Cashout: Scorpion 2x30 sec/side   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 – MR at adjusted weight based on ...

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CrossFit State College- Monday July 17

Strength: Bench Press every 2:30 1x8 @ 40% 1x8 @50% 4x8 @65% 1x3 @80% *in between each set 5-8 weighted pullups WOD: 4x5 Minutes 250 Row 6 Snatch 115/75 20 DU/40 Singles 1 Rope climb/6 Pullups *rest remaining time Cashout: Band Pulls to face 3x10 Bench "knee to chest" hip flexor stretch 2x30sec/side CrossFit Lite Strength: Front Squat Set 1 – 10 reps @ 50% of 6RM Set 2 – 6 ...

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