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

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

Junkyard warm up with partner

Banded hip stretch against rig

review technique and form for sots press and heaving snatch balance

Sots press

Spend 10 minutes working on form, technique, and getting comfortable at the bottom 🙂

Heaving Snatch Balance (7×3 )

Increasing load, go by feel, work on form and technique

Metcon (AMRAP – Reps)

8 minute amrap

2 power snatches # 135/95

2 bar facing burpees

2 overhead squats

4 power snatches

4 bar facingburpees

4 overhead squats…

– Increasing reps by 2 for as long as possible in 8 minutes

Accessory Work

Optional accessory work

3 rounds- not for time

100 meter farmer carry #70/53

15 v-ups

10 wide grip STRICT pull ups

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