Latest
7.20.2017
CrossFit San Ramon – CrossFit
Deadlift (6×4 75-80%)
Metcon (AMRAP – Reps)
6 min amrap
6 power cleans 75/55/ (rx+) 115/75
10 Front Rack Lunge
3 min rest
6 min amrap
6 Squat Cleans
6 Burpees over the bar
CFSR 7.19.2017
“If you are persistent you will get it, If you are consistent you will keep it.” -Unknown
7.19 2017
CrossFit San Ramon – CrossFit
Push Jerk (7×2 85%)
Metcon (AMRAP – Rounds and Reps)
18 min amrap
400 min run
15 Push Ups
20 DB Snatch 40/20 (rx+) 55/35
1 rope climb (rx+) 2 rope climbs
7.19 2017 bootcamp
CrossFit San Ramon – BootCamp/Crossfit Prep
Push Jerk (7×2 85%)
Metcon (AMRAP – Rounds and Reps)
18 min amrap
400 min run
15 Push Ups
20 DB Snatch 40/20 (rx+) 55/35
1 rope climb (rx+) 2 rope climbs
Weightlifting
CrossFit San Ramon – CrossFit Skills
Warm-up
3 rounds
200 meter row
:30 second static Spider-Man stretch (ea. side)
10 hollow rocks
30 leg clamps (ea. side)
10 pvc pass throughts
10 goodmornings
* Barbell warm up with class
Metcon (Weight)
16 Minute EMOM
– 1 full squat clean+ 1 front squat+ 1 push jerk+ 1 split jerk
Goal is to increase weight every 2-3 sets, ending with a heavy single, record heaviest weight.
Accessory Work
3 sets
10 dumb bell floor press
10 Reverse dumb bell lunges ( ea. side)
1 minute plank
CFSR 7.18.2017
