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CrossFit State College- Friday August 11

Strength: Bench Press 4x5 @ 65% 2x3 @ 70% 2x1 @ 80% WOD: Partner Hill Intervals 2x4 sprints, 3 min rest between sets Cashout: 5 minutes light rowing (focus on technique)   CrossFit Lite Strength: Pull/Press 5 rds – not for time 12 alternating seated DB press 5 ring rows w/3 sec pause with rings on chest WOD: AMRAP 15 30 air squat 20 pushup 10 DL @ 60-70%

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CrossFit State College- Thursday August 10

Strength: None WOD: EMOM 10 Odd: 50 DU/75 singles Even: ME HSPU rest 3 min EMOM 10 Odd: 8 Burpees Even: Strict pullups rest 3 min EMOM 10 Odd: 10 Cal row Even: ME Dips Cashout: Banded shoulder mobility   CrossFit Lite Strength: Back Squat 3 Sets of 10 reps @ 80% of tested 6 RM from 3 weeks ago WOD: AMRAP 20 20 Elbow plank pushup (switch sides/directions halfway through) 20 Situps 20 Burpees 20 ...

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CrossFit State College- Wednesday August 9

Strength: Strict Press & Front Squat Superset 1x12 @ 50% 2x10 @ 60% 2x8 @ 65% WOD: 21-15-9 Box jumps Pullups Cashout: 3x ME paralette holds/l-sits on bar 3x45s plank   CrossFit Lite Strength: Deadlift 3 sets of 10 reps @ 80% of tested 6 RM from 3 weeks ago WOD: 3x through EMOM: 1: Single unders 2: Max L-sit hold/hollow hold 3: Max superman hold 4: single unders 5: max support hold (top of ...

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