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

25 ft shuttle run

10 wall balls

25 ft shuttle run

Mobility

* banded shoulder stretch

* overhead stretching

( bottom of squat, reach hand over head)

Power clean + squat clean+ front squat (5×1 @ 80% 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 @ 80% 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 ( choose weight)

Mobility

1 set: 4 minute squat hold.. go for 5 if you’re feelin’ it 🙂

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