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

Latest

8.20.2018

CrossFit San Ramon – CrossFit

Clean (7×1 record heaviest)

Metcon (AMRAP – Rounds)

4 sets

3 min on 1 min rest

4 thrusters 95/65 135/95

8 push ups

12 DU

Always start at the top of each set

Bonus Abs

3×20

alternating leg grabs

1 min plank

8.19.2018

CrossFit San Ramon – CrossFit

Split Jerk (5×2 85-90%)

Metcon (Time)

7 RFT

5 power cleans 115/75 (rx+) 155/105

10 T2B

200 M Run

Bonus Abs

100 bicycles

25 sit ups

*what, the T2B weren’t enough?*

8.18.2018

CrossFit San Ramon – CrossFit

Accessory Work

3×8

barbell curls

narrow grip chin ups

bent over rows

Metcon (Time)

min 0-5

Run 400 M

Metcon (Time)

min 5-10

40 box jumps overs

24/20 (rx+) 30/24

Metcon (Time)

min 10-15

3 rounds

8 Power Snatch 75/55 (rx+) 115/75

8OHS

Metcon (Time)

min 15-20

3 rounds

8 S2OH

12 lateral jumps over the bar

Bonus Abs

Tabata Flutter kicks

8.17.2018

CrossFit San Ramon – CrossFit

Metcon (AMRAP – Rounds and Reps)

30 min amrap

40 alternating Dumbbell snatch 30/20 (rx+) 50/30

30 Wall Balls 20/14

20 Double Unders

Hill 600

20 Med Ball Cleans

30 OH dumbbell squats

400 Meter Med Ball Run

20 Double unders

Bonus Abs

3×10

strict T2B

if from the ground

6×10

CFSR 8.15.18

Keep giving it your all!

Hope you are enjoying your week.

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Youth Weightlifting

CrossFit San Ramon – Youth Weightlifting

Warm-up

Coach Ed’s Favorite things

Jog

Kicks

Broad Jumps

Bear Crawls

PVC Drills – Power Clean

Weightlifting

Hang Clean (5×5)

Snatch Grip Deadlift (Tempo 4141)

Depth Drops (5×6)

Hollow Body

8.16.2018

CrossFit San Ramon – CrossFit

Snatch (5×2 85%)

Metcon (Time)

For Time

Row 1000M then

10-9-8-7-6-5-4-3-2-1

Push Ups

Hang Power Clean 75/55 (rx) 95/65

Bonus Abs

5 rounds

20 sit ups

8 hollow rocks