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

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

3 rounds

200 meter row

:30 second static Spider-Man stretch (ea. side)

10 hollow rocks

30 leg clamps (ea. side)

10 pvc pass throughts

10 goodmornings

* Barbell warm up with class

Metcon (Weight)

16 Minute EMOM

– 1 full squat clean+ 1 front squat+ 1 push jerk+ 1 split jerk
Goal is to increase weight every 2-3 sets, ending with a heavy single, record heaviest weight.

Accessory Work

3 sets

10 dumb bell floor press

10 Reverse dumb bell lunges ( ea. side)

1 minute plank

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