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

Weightlifting

CrossFit San Ramon – CrossFit Skills

LAST DAY FOR THIS CYCLE! GO HEAVY OR GO HOME!:)

Warm-up

10 min alternating emom

– 6-8 heavy wall balls

-8-10 cal row

*banded shoulder stretch

* burgener warm up for clean

Clean/ Thruster Complex (5×1 @ 65-70% of power clean )

Power clean+ hang squat clean+ 2 thrusters

Press & Jerk Complex (5×1 )

-1 push press + 1 push jerk + 1 split jerk

-1 rep includes going through the whole complex once
5-10lb up from last week

Accessory Work

2 rounds

16 alternating renegade rows

1 minute plank

16 weighted bulgarian split squats

1 minute chinese plank

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