CrossFit San Ramon – CrossFit Skills
10 minute alternating emom
-12/10 cal row
-6-8 wall balls
* banded shoulder stretches
W/ empty barbell… 10 elbow rotations front rack position, 10 elbow on the back
*Burgener warm up for clean
Clean/ Thruster Complex (5×1 @ 50% of power clean)
Power clean+ hang squat clean+ 2 thrusters
-keep same weight across all 3 sets!
-if you don’t know your 1 rep max power clean, start light.
-RECORD YOUR WEIGHT!
Press & Jerk Complex (5×1)
-1 push press + 1 push jerk + 1 split jerk
-1 rep includes going through the whole complex once
-choose a comfortabe weight to keep across all 5 sets. RECORD YOUR WEIGHT!
16 HEAVY renegade rows (8 ea side)
1 minute plank
16 weighted bulgarian split squats (8 ea side)
1 minute chinese plank