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 (3×1 @ 90% of last weeks heaviest set)
Power snatch+ Snatch balance+ overhead squat
Metcon (Weight)
10 Minute EMOM
-3 power cleans
-NOT touch and go
-increasing weight
Accessory Work
3 rounds
16 dumb bell walking lunges ( must be in front rack position)
20 alternating bicep curls
12 ghd sit ups
Leave a Reply