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

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

3 slow rounds

-200 run

-10 wall balls

-10 sit ups

Stretching/Activation

2 rounds

-20 leg clamps(ea. side)

:30 second spiderman

-10 lunge to straight leg hamstring stretch (ea. side)

*barbell warm up for clean

Metcon (Weight)

18 min alternating EMOM

-Power clean + hang power clean+

push jerk

@ 65% of power clean

-5 front squats

@70% of front squat ( from the rack)
-record clea complex weight

-two different barbells

Accessory Work

3 rounds

10 hollow rocks

10 v-ups

20 russian twists (no weight)

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