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

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

-1000 meter row @ chill pace

-loosen up shoulders and hips

Stretches

-couch

-banded hip

-banded shoulder

* burenger warm up

Metcon

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)

Metcon

21-15-9

Overhead squats #95/65

Burpee Box jump overs 24’/20′

*Must jump onto box for RX

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