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


CrossFit San Ramon – CrossFit Skills


-1000 meter row @ chill pace

-loosen up shoulders and hips



-banded hip

-banded shoulder

* burenger warm up


Snatch complex:

Every 2 minutes for 20 minutes (10 rounds) complete:

– 1 power snatch + 1 hang squat snatch + 1 Snatch

*work up to a heavy single, try to increase weigh each round

*All 3 reps must be unbroken ( The third snatch from the ground must be touch and go)



Overhead squats #95/65

Burpee Box jump overs 24’/20′

*Must jump onto box for RX

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s