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

Latest

3.23.2017

CrossFit San Ramon – CrossFit

Push Press (6×2 90%)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

3.22.2017

CrossFit San Ramon – CrossFit

Clean and Jerk (to max)

Clean and Jerk (7×1 85-90%)

Metcon (AMRAP – Rounds and Reps)

6 min amrap

6 HSPU

4 Ring Muscle uP

6 SDHP 115/75

Weightlifting

CrossFit San Ramon – CrossFit Skills

Deload week, next week will start new cycle 🙂

Warm-up

1,000 meter row

*mobility

Clean/ Thruster Complex (3×1 @ 50-55% of power clean)

Power clean+ hang squat clean+ 2 thrusters

Overhead squat complex (3×1 @ 50-55% of overhead squat )

snatch balance+ 2 pause overhead squats

Accessory Work

conversation pace

5 rounds

10 cal bike

10 cal row

3.21.2017

CrossFit San Ramon – CrossFit

Skill Work

skin the cat

4×10 leg raises to L Sit in the rings

Paralette shoot thrus

Metcon (AMRAP – Rounds and Reps)

13 min amrap

9 thrusters 95/65

9 burpees

100 M Run