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

-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!

Accessory Work

2 rounds

16 HEAVY renegade rows (8 ea side)

1 minute plank

16 weighted bulgarian split squats (8 ea side)

1 minute chinese plank

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