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
Latest
8.20.2018
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.
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
