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CrossFit State College- Thursday February 16

Strength: Deadlift 4-4-4-4 80% for all sets WOD: AMRAP 10 50 Double Unders 30 Wall Balls (20/14) 20 TTB 5 Strict HSPU *Goal: 2+ Rounds Cashout: GHD Hip Extension 3x10 Farmers Carries 3x120ft   CrossFit Lite Strength: Deadlift 1x5 @ 40% 1x5 @ 50% 1x3 @ 65% 1x5 @ 75 % 1x3 @ 85% 1x1+ @ 95% AMRAP @ 75% WOD: AMRAP 15 1000 m row 100 BS Max reps TTB/V-up/situp in remaining time Cashout: 3 rds Max Effort: Ring Rows 30 sec ...

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CrossFit State College- Wednesday February 15

Strength: NONE WOD: The Chief AMRAP 3 3 Power Clean (135/95) 6 Push Ups 9 Air Squat 1 min REST Repeat for 5 total cycles Goal: 17+ Rounds Cashout: Mobility ***"Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have ...

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CrossFit State College- Tuesday February 14

Strength: Front Squat 4-4-4-4 80% for all sets WOD: 10 RFT 4 Front Squat (135/95) 3 Box Jump (30/24) 2 Muscle Up/CTB 1 Squat Clean Thruster (135/95) *Goal: 12-15 mins Cashout: HSPU Negatives 3x6 (3 countdown) Reverse Planks 3x30sec   CrossFit Lite Strength: Bench and Bent over row 1x5 @ 40% 1x5 @ 50% 1x3 @ 65% 1x5 @ 75 % 1x3 @ 85% 1x1+ @ 95% AMRAP @ 75% WOD: AMRAP 7 7 KB/DB thrusters 14 slam ...

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