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

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

10 min alternating emom

12/10 cal row

8-10 heavy wall balls

-banded shoulder/couch stretch

Overhead squat complex (5×1 @ 60% of overhead squat)

snatch balance+ 2 pause overhead squats
3 second pause at the bottom of overhead squat

Snatch Complex (5×1 @ 60% of snatch)

Snatch pull + Snatch grip Deadlift+ Hang Snatch+Overhead squat

Accessory Work

2 rounds

20 alternating bicep curls

:30-:45 second hollow rock hold

20 front rack lunges

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