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

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

Tabata rowing or bike

-shoulder mobility

2 rounds

10 twisted scorpoin stretch

10 band pull aparts

20 leg clamps (ea. side)

Snatch complex (5×1 @ 80% of last weeks heaviest set)

Power snatch+ Snatch balance+ overhead squat

Accessory Work

3 rounds

16 dumb bell walking lunges ( must be in front rack position)

20 alternating bicep curls

12 ghd sit ups

Metcon (Weight)

10 Minute EMOM

-3 power cleans
-NOT touch and go

-increasing weight

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