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CrossFit State College- Thursday April 20

Strength: Push Press 5-5-5 70-75% of Last Weeks Heaviest Load WOD: 5 RFT 20 Deadlift (135/95) 20 Wall Balls (20/14) 40 Double Under/60 Singles *18 min CAP Cashout: HS Walk 3x Max Distance or HS/Plank Shoulder Taps 3x10/side   CrossFit Lite Strength: Squat 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% WOD: 4 rds AMRAP 4 10 push ups 20 steps FR walking lunge with DBs Cashout: 4x20 hip ext

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CrossFit State College- Wednesday April 19

Strength: Clean Complex 1 Power Clean + 1 Front Squat + 1 Jerk 1-1-1-1-1 Build Up To Heavy Single WOD: 4 RFT 20/16 Cal Row 15 Burpees *Goal: sub 10 mins Cashout: 200 Meter Weighted Walk (Bear Hug Style, 45/25) CrossFit Lite Strength: Deadlift 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% WOD: AMRAP 20 Max cal row *Every 30 cal: 6 strict pullups 12 TTB/V-up/tuck crunch Cashout: 4x10/leg single ...

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CrossFit State College- Tuesday April 18

Strength: Back Squat 1x5 @ 70% 1x4 @ 75% 4x4 @ 80% WOD: 3 RFT 15 Hang Power Snatch (95/65) 800m Run 15 min CAP Cashout: Sit Ups 3x15 Dips 3x8   CrossFit Lite Strength: Bench press 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% WOD: 5 rds or 20 min cap 15 box jump 400m run 15 WB Cashout: Chin over bar hold 5x10-30 sec

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