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

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

200 meter row

15 goodmornings

10 pass throughs

5 inch worms

200 meter row

spiderman stretch

bear crawl

10 hollow rocks

200 meter row

5 tempo goblet squats w/ 3 second hold at the bottom

5 stripper squats

Front Squat (5×3 @ 80% )

Split Jerk (6×2 )

Work up to a heavy double, record heaviest set

Clean Complex (10×1)

1 Clean pull + 1 deadlift+ 1 hang clean + 1 front squat
Increase weight each set, record heaviest set

Accessory Work

3 rounds

20 bicep curls

20 single arm bent over rows

:30 second or more static GHD hold

30 russian twists w/ no weight

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