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

8 heavy wall balls

-banded shoulder stretches

-burgener warm up for clean

Clean/ Thruster Complex (5×1 @ 55% of power clean)

Power clean+ hang squat clean+ 2 thrusters
keep same weight across all 5 sets

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 comfortable but challenging weight for all 5 sets. If you did this complex 2 weeks ago, go up 5-10 pounds.

Accessory Work

2 rounds

16 alternating renegade rows

1 minute plank

16 weighted bulgarian split squats

1 minute chinese plank

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