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

Weightlifting

Announcements

1 night only – Nutrition course with Sarah Pate – Surviving the Holidays. $25 members & non-members. Taste delicious foods and mocktails. Thur 6-8 Lorim@crossfitsr.com to reserve your spot!

CrossFit San Ramon – CrossFit Skills

Warm-up

Junkyard warm up

Snatch Complex (5×1 @ 45% of snatch )

Snatch pull + Snatch grip Deadlift+ Hang Snatch+Overhead squat
-Start with your 45% on the first set. Try to increase weight each set. Do these with QUALITY; focusing on hitting these positions With as much QUALITY as possible:)

Snatch push press (5×3)

Don’t worry about percentages or going up in weight, go off how it feels and QUALITY:)

Metcon

SWOLE SESH:)

3 rounds; NOT FOR TIME… FOR QUALITY

10 strict handstand push ups

10 strict pull ups

10 strict ring dips

*Scale as needed to make every rep as perfect as possible 🙂

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