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

Latest

2.21.2017

CrossFit San Ramon – CrossFit

Weightlifting

Deadlift (3 x 3)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

2.20.2017


CrossFit San Ramon – CrossFit

Shoulder Press (4×5 75-80%)

Metcon (Time)

For Time

2x500M Row 1 min rest between set

2×50 Wall Balls 1 min rest between set

2×25 Burpees 1 min rest between set

2×60 Jumping lunge 1 min rest between sets

rest as needed between exercises

2.19.2017


CrossFit San Ramon – CrossFit

Overhead Squat (5×7 70%)

Metcon (AMRAP – Rounds and Reps)

11 min amrap

10 pull ups RX+ C2b

10 Power Snatch 75/53 (rx+) 115/75

10 Burpee over bar