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

Latest

12.13.2018

CrossFit San Ramon – CrossFit

Shoulder Press (3×8 65-70%)

Metcon (AMRAP – Rounds and Reps)

4 min amrap

10 KB Snatch 53/35

10 KB Swing

10 KB Push Jerk

2 min rest

Metcon (AMRAP – Rounds and Reps)

4 min amrap

15 wall balls 20/14

15 Med Ball Cleans

12.12.2018

CrossFit San Ramon – CrossFit

Front Squat (3×8 65-70%)

Metcon (Time)

5 RFT

400 M Run

15 POwer Snatch 95/65 (rx+) 115/75

12.12.2018

CrossFit San Ramon – CrossFit Skills

Metcon (Weight)

6 min emom

HPSnatch

Hang Squat Snatch

Full Snatch

40-50%

Snatch Balance (3×3 – 3 sec pause in the bottom 40-50%)

High-Hang Snatch (3×3 65%)

Hang Snatch (2×3 65%)

Snatch (full 2×3 70%)

Snatch (2×1 80% – full)

Snatch (2×1 90%)

12.11.2018

CrossFit San Ramon – CrossFit

Accessory Work

3×8

Curtsey Squat

L-Sit Pull Ups

Pendlay Row

Warm-up

Bring Sally Back Squat 45/35

Metcon (AMRAP – Rounds and Reps)

7 min amrap

5 thrusters 75/55 (rx+) 115/75

6 Bar Facing Burpees

Youth Weightlifting

CrossFit San Ramon – Youth Weightlifting

Warm-up

5 -10 mins stretch Warmup

Kicks

Board Jumps

High Knees

Butt Kickers

Metcon (Weight)

2 Power Snatch + Hang Power
2+1 x 1 @40, 2+1 x 1 @50%, 2+1×2@60%

Paused Front Squat (Bar x 3, 40%x 2, 50%x2, 60% x 2×5)

4 Secs Hold at the Bottom

Accessory Work

3 rounds

10 Ring Rows

10 Emtpy Bar Presses

12.10.2018

CrossFit San Ramon – CrossFit

Deadlift (3×8 65-70%)

Metcon (Calories)

2 min row for calories

1:30 rest, then…

Metcon (AMRAP – Rounds and Reps)

2:00 min amrap

8 DL 155/105 (rx+) 225/155)

8 Box Jumps 30/24 (rx+)

1:30 min rest, then…

Metcon (AMRAP – Rounds and Reps)

2:00 min amrap

Dumbbell Curtis P complex 35/20 (rx+) 50/30

power clean, lunge, lunge Push Press

1:30 min rest, then…

Metcon (AMRAP – Rounds and Reps)

2 min amrap

8 Toes to Bar

15 Air Squat

12.9.2018

CrossFit San Ramon – CrossFit

Metcon (Weight)

6 min emom

2x 3 pos snatch 45-50%1 RM

Snatch (4×1 60%, 3×1 70%, 2×1 80%, 3×1 record heaviest)

Metcon (Time)

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

Dips

G2OH 95/65 (rx+) 135/95