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

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

Junkyard warm up

running drills

burgner warm up

Snatch Balance (8×2 @ 75% of snatch)

Snatch Grip Deadlift (6×2 @ 100-110% of snatch)

EMOM

12 minute EMOM

– 1 snatch pull + 1 power snatch + 2 snatch balance

* increase weight each round, working up to a heavy single for this complex

Accessory Work

Optional accessory work…

3 rounds

5 weighted pull ups (Scaled: 5 negative pull ups)

10 heavy renegade rows (5 each arm)

30 alternating bicep curls ( 15 each arm)

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