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

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

7 min amrap

5 burpees

25ft shuttle run

10 wall balls

25ft shuttle run

Mobility

-banded shoulder stretch

– Single arm reach overhead ( 10 ea. side)

– Single arm d.b. arm reach overhead ( 5 ea. side)

Power clean + squat clean+ front squat (5×1 @ 60% of clean)

Bar can be dropped between the power and squat clean, but MUST be held onto between squat clean and front squat

Power snatch+ Squat snatch + overhead squat (5×1 @ 60% of snatch )

Bar can be dropped between power snatch and squat snatch, but MUST be held onto between squat snatch and overhead squat

Accessory Work

3 sets

10 pendlay rows ( choose weight)

10 ghd sit ups ( Scale: 15 hollow rocks)

10 sots press

Mobility

1 set-1 minute squat hold

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