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

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

Burgner warm up for clean

Weightlifting

Front Squat (4×3 tempo squats )

-start at 60% of front squat

– 4 seconds on the way down, 2 second pause at the bottom, AFAP on the way up.

– No bounce at the bottom

-record your last set

Halting Deadlift (4×3@ 115% of clean )

-pauses at mid shin, below the knee, and upper thigh

Metcon

3 RFT ( 12 min time cap)

– 15/10 cal row

-3 squat cleans @ 85% of max squat clean

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