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Tuesday 071117

CrossFit Buffalo – CrossFit

Warm-up

8 Minutes

Inchworms with push-up x 5

Kettlebell deadlift x 10

Reverse walking RDL x 5 each leg

Kettlebell crush press x 10

Weightlifting

Close grip bench press (4 challenging sets of 4-6)

o Between each set complete max effort standing DB Strict Press

o Rest 1:30 between each set

Single leg deadlift (3 challenging sets of 4-6 on each leg )

Gymnastics

Band resisted push up 3×10 Scale to regular or box push-ups without band as needed

Conditioning

Metcon (Time)

RX+

7 Rounds for time:

7 Deadlifts 225/165

7 Ring dips

RX

7 Rounds for time:

7 Deadlifts 185/125

7 Ring dips

Fitness

7 Rounds for time:

7 Deadlifts 155/105

7 Jumping Ring dips (Control the eccentric)

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