CrossFit San Ramon – CrossFit Skills
10 min alternating emom
-20 cal/15 cal row
-10 burpees over rower
Deadlift (7×3 110% of clean weight)
Halting deadlifts with pause
Pauses will be below the knee (2 seconds) and mid thigh (2 seconds)
– do not fully extended
– use clean grip (no mixed grip)
– think of this lift as a clean pull more then an actual deadlift
Front Squat (tempo squats 4×3 4 seconds down, 2 sec pause )
Start around 55-60% of 1 rep.
4 seconds on the way down, 2 second pause at the bottom, rise up AFAP
No bounce at the bottom of the squat.These should be very controlled, working on not depending on the momentum and bounce at the bottom.
3 Squat Cleans 85% of 1RM
*Shoot for sub 10*