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
Latest
9.26.2018
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
