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


CrossFit San Ramon – CrossFit Skills


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

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