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

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

3 rounds

15 cal row

10 pvc pass throughs

5 inch worms

5 stripper squats

Paused Front Squat (7×3 @ 75% of max front squat)

Press & Jerk Complex (5×1)

-1 push press + 1 push jerk + 1 split jerk

-1 rep includes going through the whole complex once

Squat Clean (5×1 @ 85%)

Accessory Work

If there’s time after lifting, optional accessory work…

3 rounds

20 bicep curls

15 hollow rocks

20 weighted Bulgarian lunges ( 10 ea. side)

Advertisements

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s