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CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

8 minutes of

One up one down carries x 150 feet each (length of gym)

Kettlebell goblet good mornings x 10 (hold by horns against chest)

Scap push-ups x 10

Strict press x 6-8

Strength

Push Press (3 heavy sets of 6-8 )

Between each set, complete max effort DB Strict Press @ challenging weight

Rest 1:30-2:00 between each set

RDL (4 sets of 8-12)

Gymnastics

Warm-up (No Measure)

3 sets

Ring push-ups with circles x 5

Focus on solid postitons over intensity of push-up. Maintain hollow!!

Conditioning

Metcon (AMRAP – Reps)

Double tabata: 8 minutes

Double kettlebell sumo deadlift

Ring push-ups

Use same weight you did for summer benchmark cleans as well as same RPU standard.

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