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

Latest

7.20.2017

CrossFit San Ramon – CrossFit

Deadlift (6×4 75-80%)

Metcon (AMRAP – Reps)

6 min amrap

6 power cleans 75/55/ (rx+) 115/75

10 Front Rack Lunge

3 min rest

6 min amrap

6 Squat Cleans

6 Burpees over the bar

7.19 2017

CrossFit San Ramon – CrossFit

Push Jerk (7×2 85%)

Metcon (AMRAP – Rounds and Reps)

18 min amrap

400 min run

15 Push Ups

20 DB Snatch 40/20 (rx+) 55/35

1 rope climb (rx+) 2 rope climbs

7.19 2017 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

Push Jerk (7×2 85%)

Metcon (AMRAP – Rounds and Reps)

18 min amrap

400 min run

15 Push Ups

20 DB Snatch 40/20 (rx+) 55/35

1 rope climb (rx+) 2 rope climbs

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

3 rounds

200 meter row

:30 second static Spider-Man stretch (ea. side)

10 hollow rocks

30 leg clamps (ea. side)

10 pvc pass throughts

10 goodmornings

* Barbell warm up with class

Metcon (Weight)

16 Minute EMOM

– 1 full squat clean+ 1 front squat+ 1 push jerk+ 1 split jerk
Goal is to increase weight every 2-3 sets, ending with a heavy single, record heaviest weight.

Accessory Work

3 sets

10 dumb bell floor press

10 Reverse dumb bell lunges ( ea. side)

1 minute plank