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

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

10 minute emom

-10/8 cal row

-10 push ups

Then..

2 rounds

15 pass throughs

Spiderman stretch ( 1 length of gym)

DL+HSC+F.S. (5×1)

1 Deadlift + 1 Hang squat clean + 2 front squat
-increasing weight every set

-record your LAST/HEAVIEST set

– the goal for each week is to get your last set higher then the previous week

Press & Jerk Complex (5×1)

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

-1 rep includes going through the whole complex once
-increasing weight every set

-record your LAST/HEAVIEST set

– the goal for each week is to get your last set higher then the previous week

Accessory Work

3 rounds

8 snatch balance (choose good weight to work on form)

8 presses from bottom of split jerk position (choose good weight to work on form)

10 Reverse hypers on GHD ( Advanced: weighted)

10 weighted v-ups

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s