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CrossFit in State College for Friday, October 12

at CFN looks like...

Today we start our in house PR Challenge. Some of our members have committed to an 8 week training process that will improve their areas of weakness. Good luck!

Warm Up
1 round

Side Shuffle down and back (face the same direction)
5 bear complexes
10 pushups
Gorilla walk down/lizard walk back
:20 in puppy pose
Bear crawl down/ ostrich walk back

Clean Warm Up

2 rounds
5 Muscle Cleans
5 Strict Presses
5 Tall Cleans
5 Push Jerks
5 Mid Hang Cleans
5 Split Jerks

(15 minutes)

Strength/Skill
20 minutes to find max C & J

Recommended build:
2 reps at 50-60%
2 reps at 60-70%
2 reps at 70-80%
1 rep at 80-85%
1 rep at 90%
1 rep at 90+
WOD
3 rounds:
15 deadlifts (225/155/125)
15 WB (20/14/10)
15 burpees

12 minute cap

*2 heats



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