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

Weightlifting

CrossFit San Ramon – CrossFit Skills

Metcon (Time)

2 rounds

1 deadlift+1 hang power clean+1 power clean+1 squat clean (HEAVY:)

-3 rounds of Cindy

(5 pull ups, 10 push ups,15 air squats)

Warm-up

Tabata Rowing

burgner warm up for clean with barbell

Halting clean deadlift+ Clean pull+Power clean+Squat clean

Spend 15 minutes working up to heavy single of the full complex, while maintaining good form at each position.

3 seconds at each position

-below the knee

-above the knee

-upper thigh

Paused Front Squat (6×2 @ 75% )

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