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

Latest

CFSR 8.15.18

Keep giving it your all!

Hope you are enjoying your week.

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Youth Weightlifting

CrossFit San Ramon – Youth Weightlifting

Warm-up

Coach Ed’s Favorite things

Jog

Kicks

Broad Jumps

Bear Crawls

PVC Drills – Power Clean

Weightlifting

Hang Clean (5×5)

Snatch Grip Deadlift (Tempo 4141)

Depth Drops (5×6)

Hollow Body

8.16.2018

CrossFit San Ramon – CrossFit

Snatch (5×2 85%)

Metcon (Time)

For Time

Row 1000M then

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

Push Ups

Hang Power Clean 75/55 (rx) 95/65

Bonus Abs

5 rounds

20 sit ups

8 hollow rocks

8.15.2018 Weightlifting

CrossFit San Ramon – CrossFit Skills

Skill Work

snatch – 2nd pull

Metcon (Weight)

5 min EMOM

2 hang power snatch

2 full snatch

Skill Work

1st pull

Metcon (Weight)

5 min EMOM

2 Power Snatch

2 Full Snatch

Snatch (7×1 record heaviest)

8.15.2018

CrossFit San Ramon – CrossFit

Deadlift (5×2 85-90%)

Metcon (Time)

3 RFT

100 M Run

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

100 M Run

10 Ring Rows

Bonus Abs

back by popular demand

4 rounds

10 alternating leg grabs

20 heel taps

CFSR 8.14.18

Transformation Tuesday!

Hope everyone enjoys there Tuesday!

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8.14.2018

CrossFit San Ramon – CrossFit

Back Squat (5×2 85-90%)

Metcon (Weight)

14 min EMOM

Min 1 – 8 burpees over the bar

min 2 – 5 Squat Cleans 55% 1RM