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

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Weightlifting


Announcements

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CrossFit San Ramon – CrossFit Skills

Warm-up

8 min alternating emom

– :30 second plank hold

-10 wall balls

Burgener warm up for clean

Dead stop front squat (1×1)

-Spend 12 minutes and Work up to heavy single

– RECORD YOUR WEIGHT:)!

Clean Pull (7×3 @ 80% of your clean)

EMOM

10 Minute EMOM @ 70% of your clean

-1 power clean + 1 hang clean + 2 front squats

8.24.2016

Announcements

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CrossFit San Ramon – BootCamp/Crossfit Prep

1000m Row (Time)

Max Effort 1000m Row

800m Run (Time)

Max Effort 800m Run

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

8 Plate Burpees 15/10

8 Goblet Squats 18/9 kb

8 Ring Rows

Accessory Work

4 Rounds

15 Back Ext

15 V Ups

8.24.2016

Announcements

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CrossFit San Ramon – CrossFit

Push Press (6×4 80%)

Metcon (AMRAP – Rounds and Reps)

8 min amrap

8 burpee over bar

8 Front Squat 135/95

8 Hang Power Clean

Accessory Work

4 rounds

15 back ext

15 V Ups

8.23.2016

Announcements

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CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

Jump Rope

Double Unders, etc

Metcon (AMRAP – Reps)

3 rounds

2 min amrap

40 Single Unders

20 Jumping lunge

1 min break

2 min amrap

40 Singles

20 Wall Balls 10/6

Bonus Abs

3 rounds

20 Hollow Rocks

20 sit ups

8.23.2016

Announcements

Like us on Facebook! Each week we showcase a CFSR member “spotlight On” – you could be next!

CrossFit San Ramon – CrossFit

Skill Work

Jump Rope

Metcon (AMRAP – Reps)

3 Rounds – 2 min on – 1 min break.

2 min amrap

20 Double Unders

20 Jumping Lunge

1 min break

2 min amrap

20 Double Unders

20 Wall Balls 20/14

= 1 round

Bonus Abs

3 Rounds

20 Hollow Rocks

20 Rings to L-sit

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