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

Latest

9.26.2018

CrossFit San Ramon – CrossFit

Deadlift (7×1 record heaviest)

Metcon (Time)

For Time

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

HSPU

Front Squats 115/75 (rx+) 155/115

V-Ups

9.26.2018 weightlifting

CrossFit San Ramon – CrossFit Skills

Metcon (Weight)

6 min emom

3 position clean

1 pause push jerk 50% of C&J

Squat Clean and Jerk (5×2 85-90%)

Clean Pull (5×2 105-110%)

9.25.2018

CrossFit San Ramon – CrossFit

Front Squat (7×1 record heaviest)

Metcon (Weight)

16 min emom

min 1 – Row 12/8 calories (rx+) 15/12

min 2 – 6 Full Snatch 55% 1rm

min 3 – 8 burpees over the bar (rx+) 10

min 4 – 8 T2B (rx+) 10

Bonus Abs

tabata sit ups

Youth Weightlifting

CrossFit San Ramon – Youth Weightlifting

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)

9.24.2018

CrossFit San Ramon – CrossFit

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
3 attempts on each

Metcon (Calories)

OPTIONAL

8 minutes

30 sec on 30 sec rest

Row OR Bike

9.23.2018

CrossFit San Ramon – CrossFit

Accessory Work

3×8

bent flyes

front raise

lateral raise

ham curls on ball

Bulgarian split squat

Metcon (Time)

15 min CAP

for time

500 Row

400 m run

300 Double unders

200 Kayakers 20/14

100 KB Swings 35/26 (rx+) 53/35

If you get capped – put in 15 min, do not click rx or rx+ and enter in the comments where you were capped and what weight you used if you got that far

9.22.2018

CrossFit San Ramon – CrossFit

Free Guest day

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
This is to be done before the shoulder press today

Shoulder Press (dumbbells 4×8 )

Bonus Abs

tabata hollow rock