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


CrossFit San Ramon – CrossFit Skills


8 Minute alternating EMOM

– 12/10 cal row

-6 HEAVY wall balls

Dead stop front squat

-Spend 12 minutes and Work up to heavy single


Clean complex (8×1 @ 75% of clean )

1 full squat clean+ 1 front squat

Press & Jerk Complex (8×1)

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

-1 rep includes going through the whole complex once
Increase weight each set

work on quality and technique

Accessory Work

3 rounds

:20 second static ghd hold

20 alternating bicep curls (10 ea side)

20 weighted Bulgarian split squats (10 ea side)

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