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

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CFSR 5.26.2017

Memorial Day Weekend.

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You will never know your limits unless you push yourself to them.

Friday, May 26th, 5:30 AM, 6:30AM, 9:30AM, 10:30AM, 4:30PM, 5:30PM with Coach Ed

5.26.2017 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

Metcon (AMRAP – Rounds and Reps)

25 min amrap

hill 600

30 wall balls 10/8

30 KB Swing 26/18

30 Sit Ups

hill 600

30 Sit Ups

30 KB Swing

30 WB

5.26.2017

CrossFit San Ramon – CrossFit

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

Hill 600

30 Wall Ball 20/14

30 KB Swing 53/35

30 V-Ups

Hill 600

30 V Up

30 KB Swing

30 Wall Ball

5.25.2017 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

Back Squat (go light to a box 7×5)

Accessory Work

5 rounds

10 seated dumbbell press 15/10

10 Burpees

10 Push Ups on the knees

Speed

3 times

400 meter run

rest as needed between runs

5.25.2017

CrossFit San Ramon – CrossFit

The CrossFit Total (Total Weight)

Lurong Total (AMRAP – Reps)

2 min max Deadlift

Deadlift 275/175 (rx+) 185/115 (rx)

95/65 Scaled – see sheet for masters and Masters + weights

1 min rest

2 min max Back Squat from the rack 225/145 (rx+), 135/85 (rx) 45/35 scaled

1 min rest

2 min Shoulder to overhead (can’t use a rack) 185/115 (rx+), 95/65 (rx) 45/35 scaled

Bonus Abs

finished early? Then do

30-25-20-15-10

Sit Ups

Air Squats