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CrossFit in State College for Tuesday, September 4

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MEMBERS OF WEEK: Jake LaNasa & Azaree Lintereur

The next time you think you are too busy to make it to the gym, I want you to remember these two. Jake is a PhD student in Material Science and Azaree is a Professor at Penn State who teaches Nuclear Engineering. They both put in long hours at school/work and still set aside time to come in and train. They recently completed a series of online qualifying workouts and received an invite to the 2018 Granite Games where they will be competing on a team this weekend! You both are amazing athletes and are going to kick some ass this weekend!


Warm Up
1 Round as a group

15 seconds Fast Feet 
15 seconds Butt Kicks
15 seconds Squats
15 second Squat Hold
10 Russian Twists
10 Push-Ups
15 Seconds Fast Feet 
15 Seconds High Knees
15 seconds step over the fence
10 Lateral Lunges
5 Narrow Push-Ups + 5 Wide Push-Ups
400 m run

Gorilla Walk down
Stiff Leg Bear Crawl Back
Lizard Walk Down
Ostrich Walk Back

2 rounds
5 Muscle Cleans
5 Strict Presses
5 Tall Cleans
5 Push Presses
5 Hang Cleans
5 Push Presses

Every 0:90 x 10 
Power Clean + Push Press x 2
-build to a moderately challenging weight

6-8 reps x 5 sets @ 65-75% 1 RM, pick a rep number and stick with it for all 5 sets

Rest 2-3 minutes between working sets

3 rounds not for time

10 DB curls
8 KB windmills
0:60 plank

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