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

Author Archive

12.8.2018

CrossFit San Ramon – CrossFit

Push Jerk (6×3 record heaviest)

Metcon (AMRAP – Rounds and Reps)

14 min amrap

7 HPC 95/65 (rx+) 135/95

7 FS

20 Sit Ups


Youth Weightlifting

CrossFit San Ramon – Youth Weightlifting

Warm-up

2 rounds

30 secs Couch Stretch (each Leg)

10 Squat Therapy

Then

Kicks

Jumps

PVC Snatch Drills

3 Position Snatch (bar , 40% , 50%, 60%)

High Hang + Above the Knee + Full Snatch

Push Press + Jerk ((%of C&J) 2 + 1v40%, 50% 2+1, 60% 2 +1 x 3)

Execute Push Press then Jerk
Rep Scheme is 2 Push Presses then 1 Jerk. Last Percentage is done for 3 sets.

Accessory Work

ABS – Coaches Choice


12.7.2018

CrossFit San Ramon – CrossFit

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats


Youth Weightlifting

CrossFit San Ramon – Youth Weightlifting

Warm-up

5- 10 min Stretching

Speed Latter Warm-up

Halt Clean (40% x 2, 50% x 2, 60%x2 )

Start from Floor Move to the with a 2 second pause at knee, then execute the clean from knee

Back Squat (5 x 3 @ 70%)

Accessory Work

3 Rounds

5 Box Jumps

10 Lunges (Each Leg)


12.6.2018

CrossFit San Ramon – CrossFit

Deadlift (6×3 record heaviest – new members stay light)

Metcon (Time)

8 Rounds for Time

6 Shoulder Press 95/65

10 Box Jumps OR step 24/20

100 M Run

1 minute rest after each round.

TIME INCLUDES REST


12.5.2018 Weightlifting

CrossFit San Ramon – CrossFit Skills

Metcon (Weight)

6 min emom

1 – 3 position clean

1 push jerk

2 split jerks

50% 1rm

Clean and Jerk (4×1 60% 3×1 70% 2×1 80% 2×1 85% 3×1 record heavies)


12.5.2018

CrossFit San Ramon – CrossFit

Accessory Work

3×8

bent flyes

bents Ys

lateral raises all the way

–Then–

dynamic Band walking, etc.

Metcon (AMRAP – Reps)

1 min on 1 min rest

4 times through

1,2,3,4,1,2,3,4, etc

1. Row for Calories

2. Wall Balls 20/14

3. Walking Lunges

4. Double Unders