2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

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CFSR 4.29.2017

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“If something stands between you and your success, move it. Never be denied.” – Dwayne “The Rock” Johnson

4.29.2017

CrossFit San Ramon – CrossFit

Snatch (full snatch to max)

Snatch (full snatch 5×3 80%)

Metcon (AMRAP – Rounds and Reps)

3–> 2 1/2 min amrap 1:30 min rest

5 HPS 75/55 (rx+) 115/75

5 BJ 24/20 (rx+) 30/24

*pick up where you left off*

CFSR 4.28.2017

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Diet is just as important, if not more, then exercise. Don’t waste your time and sweat in the gym by not fueling your body with good food. It only makes sense.

4.28.2017

CrossFit San Ramon – CrossFit

Metcon (Time)

For Time

100 Sit Ups

90 Mtn Climbers

80 Squats

70 kayakers 20/14

60 Med Ball Cleans

50 Pulls ups

40 Burpees

30 T2B

20 Dips

10 Rope Climbs

600 M Hill run

4.27.2017

CrossFit San Ramon – CrossFit

Deadlift (6×4 75-80%)

Metcon (Time)

5 RFT

20 jumping lunges

6 ring rows

10 wall balls 20/14

Lurong summer 2017 pre challenge (AMRAP – Reps)

12 min amrap

min 1 Overhead lunges 75/55 (rx+) 115/85

min 2 Wall Sit ups

Min 3 Shoulder to OVerhead

Min 4 rest

repeat for a total of 3 rounds

SCALED – Front rack lunge 45/35

CFSR 4.26.2017

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“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.”  ~Mike Adams