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

Latest

1.19.2017 bootcamp


CrossFit San Ramon – BootCamp/Crossfit Prep

Hill Mile (Time)

Hill Mile for Time

Metcon (Time)

for time – 20 min cap

80 Single Unders

40 Sit Ups

rest 1 minute

20 Pull Ups

30 Squats

rest 1 min

20 pull ups

30 Squats

rest 1 min

80 Singles

40 Sit Ups

1.19.2017


CrossFit San Ramon – CrossFit

Front Squat (3×5 80%)

Metcon (Time)

For Time – including breaks

40 DU

40 Sit Ups

rest 1 min

20 Pull Ups

30 Squats

rest 1 min

20 Pull Ups

30 Squats

rest 1 min

40 DU

40 Sit Ups

*20 min cap

RX+ DOUBLE EVERYTHING

Weightlifting


CrossFit San Ramon – CrossFit Skills

Warm-up

10 min alternating emom

12/10 cal row

8-10 heavy wall balls

Snatch (8×2)

-3 second pause at the bottom of snatch

-work up in weight, focus on stability overhead

Snatch Complex (5×1 @ 50% of snatch)

Snatch pull + Snatch grip Deadlift+ Hang Snatch+Overhead squat

Accessory Work

2 rounds

20 alternating bicep curls

1 minute chinese plank

20 Bulgarian split squats (10 each side)

1 minute plank

1.18.2017 bootcamp


CrossFit San Ramon – BootCamp/Crossfit Prep

Accessory Work

4x 30 seconds plank, bridge, wall sit

2×50 ft death march – 8 bulgarian split squat each leg

Metcon (AMRAP – Rounds and Reps)

10 min amrap

20 Jumping Lunges

10 Push Ups

20 Goblet Squats 26/18

10 Ring Rows

1.18.2017


CrossFit San Ramon – CrossFit

Accessory Work

4x 30 sec plank, 30 second bridge, 30 sec wall sit

2x 50 ft death march – 8 bulgarian split squat each leg

2017 lurong chipper Level 3 (AMRAP – Rounds and Reps)

10 min amrap

15 Snatch 115/75

20 Deadlifts

25 Box Jump Over 30/24

20 Hand Release Push ups

15 Thrusters

OR DO LEVEL 2

2017 Lurong Chipper Level 2 (AMRAP – Rounds and Reps)

10 Min AMRAP

15 Snatch 95/65

20 Deadlifts

25 Box Jump Overs 24/20 (cannot step)

20 Hand release Push Ups

15 Thrusters