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CrossFit State College- Friday January 13

Strength: Clean and Jerk 2-Pos Clean + 1 Jerk High Hang + Hang + Jerk 5x[1+1+1] *85% For Higher For All Sets WOD: Josh For Time 21-15-9 OHS (95/65) 42-30-18 Pull Up *GOAL: 8-10 mins "U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in ...

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CrossFit State College- Thursday January 12

Strength: Deadlift 5-4-3-2 *Use Heaviest Load Possible For All Sets WOD: AMRAP 9 9 KBS (24/16) 9 Burpee 9 KBS 9 Box Jump (24/20) *GOAL: 3-5 Rounds Cashout: Jefferson Curls 3x8 Lunges 3x8/leg CrossFit Lite Strength: Teach/review clean EMOM 12 Odd: 4 hang clean + 8 SDLHP Even: 4 hang clean + 8 jumping air squat WOD Rowing 300m repeats 1:30 rest

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CrossFit State College- Wednesday January 11

Strength: NONE WOD: (OPEN PREP) EMOM 14 Odd: 10 Power Snatch Even: 10 TTB **ALL REPS UNBROKEN** 3 min Rest 4 RFT 30 Wall Ball (20/14) 50 Double Unders Cashout: Mobility   CrossFit Lite Strength: Part 1 EMOM 8 Odd: 6-10 pullups Even 6-10 dips Part 2 EMOM 8 3 push press – building to heavy 3 WOD: 3 rds 1 min box jumps 1 min DL 1 min WB 1 min pushups 1 min rest

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