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

Latest

7.28.2016

CrossFit San Ramon – CrossFit

Skill Work

Chest to Bar Pull Ups

Metcon (Time)

For Time

15 Clean & Jerks 115/75 (rx+) 155/115

*2 min rest*

15 C&J

*2 Min Rest*

15 C&J

TIME INCLUDES 2 MINUTE BREAKS

Bonus Abs

3 Rounds

15 Back Ext

10 lift to L-sit in rings or paralettes

7.28.2016

CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

Pull Ups

Metcon (Time)

3 rounds

3 times through = 1 round

15 Dumbbell Clean & Jerk 15/10

15 Sit Ups

*2 minute rest*

Bonus Abs

3 rounds

15 supermans

10 Hanging knee raises

Weightlifting

CrossFit San Ramon – CrossFit Skills

Metcon (Time)

2 rounds

1 deadlift+1 hang power clean+1 power clean+1 squat clean (HEAVY:)

-3 rounds of Cindy

(5 pull ups, 10 push ups,15 air squats)

Warm-up

Tabata Rowing

burgner warm up for clean with barbell

Halting clean deadlift+ Clean pull+Power clean+Squat clean

Spend 15 minutes working up to heavy single of the full complex, while maintaining good form at each position.

3 seconds at each position

-below the knee

-above the knee

-upper thigh

Paused Front Squat (6×2 @ 75% )

7.27.2016

CrossFit San Ramon – CrossFit

Sumo Deadlift (10×2 85-90%)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

8 SDHP 95/65

8 Toes to bar

12 Jumping Lunge

Bonus Abs

Tabata Sit Ups

7.27.2016

CrossFit San Ramon – BootCamp/Crossfit Prep

BootCamp – Weightlifting

Sumo Deadlift & Sumo Deadlift high pull with PVC Pipe

Then – 10×6 Sumo Deadlift with Kettle Bell – 53/35

run 200 meters between each set of 6

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

8 KB SDHP 26/18

8 V Ups

12 Jumping lunge

Bonus Abs

Tabata Sit Ups

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