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

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

10 minute emom

– 15/12 cal row

-8-10 heavy wall balls

-Stretch shoulders and hips

Snatch push press (8×3 @65-70% of snatch)

Snatch Complex (5×1)

Snatch pull + Snatch grip Deadlift+ Hang Snatch+Overhead squat
increasing load, record heaviest set

High-Hang Snatch (8×1 @ 70-75% of snatch)

Accessory Work

3 rounds

-5 strict weighted pull ups

Scaled: 5 negative pull ups

– 10 weighted back extensions

Scaled: No weight or supermans

– 20 hollow rocks

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