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

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

10 minute alternating emom

-8 heavy wall balls

-15/12 cal row

-banded shoulder stretches

With an empty barbell…

-10 elbow rotations in front rack, then 10 on the back

-burgener warm up for clean

Clean/ Thruster Complex (5×1 )

Power clean+ hang squat clean+ 2 thrusters
Increasing load

Split Jerk (6×2)

-3 second pause at the bottom of jerk

-work with lighter weight to improve stability/strength

Shoulder Press (3×10)

-keep same weight across all 3 sets

-lighter weight, no pause at the bottom

-working on shoulder endurance/stability in core

Accessory Work

2 rounds

16 heavy renegade rows (8 ea. arm)

1 minute plank hold

16 front rack lunges ( 8 ea. leg)

1 minute Chinese plank

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